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Hot Girl Shit

by BarelyLifts
2 athletes joined

Program Description

Beginner or intermediate. Foundational exercises with a focus on hypertrophy to complement other sports such as cycling or running.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 10:54
  • Last Edited
    Sep 27, 2024 08:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3
Wide Grip Lat Pulldown
2
6 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8
2
Bench Press (Dumbbell)
2
6 reps
RPE 8
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
6 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
4
Tricep Pushdown (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
2
Bench Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
3
Seated Row (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
4
Bicep Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8