logo
BoostcampPNG
Fuck that whatch this
by Tasos Vlialis
Program Description
Make them regret it Did your gf dump you maybe your friends call you fat maybe you want to get the body of your dreams and everyone tells you you won’t make it, I don’t give a shit Follow this program and if you don’t get bigger you a lil bitch
Program Overview
Level
Advanced, Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
50 minutes
Created
Jun 12, 2024 11:19
Last Edited
Jun 16, 2024 06:38
down_app
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8-8.5
2
Bench Press (Barbell)
3 Sets
6 Reps
@8-9
3
Lat Pulldown
3 Sets
10 Reps
@8-8.5
4
Single Arm High Row (Cable)
3 Sets
10 Reps
@8-9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
8A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3
Single Arm High Row (Cable)
3 Sets
12 Reps
@8.5
4
Rear Delt Cable Fly
3 Sets
12-15 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@9
Day 5
1
Hip Thrust (Barbell)
3 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Leg Press
3 Sets
12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
@10