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BoostcampPNG

Skibidi niggity

by Heitor Cruz
5.0
(1 rating)

Program Description

Get a big bench and squat while being aesthetic

Program Overview

  • Level
    Advanced, Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jul 22, 2025 08:49
  • Last Edited
    Jul 23, 2025 08:13
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
80%
-
2
Shoulder Press (Machine)
3
6 reps
80%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
4
Dip (Weighted)
2
6 reps
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
82%
-
2
Shoulder Press (Machine)
3
6 reps
80%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
4
Dip (Weighted)
2
6 reps
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
85%
-
2
Shoulder Press (Machine)
3
6 reps
85%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
85%
82.5%
80%
4
Dip (Weighted)
2
6 reps
82.5%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
85%
-
2
Shoulder Press (Machine)
3
6 reps
85%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
85%
82.5%
80%
4
Dip (Weighted)
2
6 reps
82.5%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
87.5%
-
2
Shoulder Press (Machine)
3
6 reps
87.5%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
87.5%
85%
82.5%
4
Dip (Weighted)
2
6 reps
85%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
90%
-
2
Shoulder Press (Machine)
3
6 reps
87.5%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
87.5%
85%
85%
4
Dip (Weighted)
2
6 reps
87.5%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
80%
-
2
Shoulder Press (Machine)
3
6 reps
80%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
4
Dip (Weighted)
2
6 reps
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
95%
-
2
Shoulder Press (Machine)
3
6 reps
90%
3
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
90%
90%
87.5%
4
Dip (Weighted)
2
6 reps
90%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
82%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
82.5%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
82.5%
-
3
Romanian Deadlift (Barbell)
1
6 reps
87.5%
4
Lat Pulldown
3
AMRAP
82.5%
5
Single Arm Iso Row
3
AMRAP
87.5%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
87.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
85%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
85%
-
3
Romanian Deadlift (Barbell)
1
6 reps
90%
4
Lat Pulldown
3
AMRAP
85%
5
Single Arm Iso Row
3
AMRAP
90%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
87.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
90%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
90%
-
3
Romanian Deadlift (Barbell)
1
6 reps
95%
4
Lat Pulldown
3
AMRAP
90%
5
Single Arm Iso Row
3
AMRAP
95%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
90%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
75%
2
Chest Press (Machine)
1
AMRAP
85%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
87.5%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
90%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
90%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
82.5%
2
Chest Press (Machine)
1
AMRAP
92.5%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
85%
2
Chest Press (Machine)
1
AMRAP
95%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
75%
2
Chest Press (Machine)
1
AMRAP
85%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
90%
2
Chest Press (Machine)
1
AMRAP
100%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
95%
90%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
75%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
77.5%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
82.5%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
80%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
87.5%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
85%
-
5
Leg Curl
3
AMRAP
85%
6
Leg Extension
2
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
80%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
87.5%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
85%
-
5
Leg Curl
3
AMRAP
85%
6
Leg Extension
2
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
82.5%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
90%
87.5%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
87.5%
87.5%
-
5
Leg Curl
3
AMRAP
87.5%
6
Leg Extension
2
AMRAP
87.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
85%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
90%
90%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
90%
90%
-
5
Leg Curl
3
AMRAP
87.5%
6
Leg Extension
2
AMRAP
87.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
75%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
90%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
92.5%
92.5%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
95%
92.5%
-
5
Leg Curl
3
AMRAP
90%
6
Leg Extension
2
AMRAP
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
87.5%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
82.5%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
5 reps
80%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
85%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
82.5%
77.5%
2
Barbell Row
2
AMRAP
82.5%
3
Chest Press (Machine)
2
AMRAP
87.5%
4
Lat Pulldown
1
3
AMRAP
AMRAP
87.5%
82.5%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
87.5%
82.5%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
87.5%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
85%
77.5%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
90%
4
Lat Pulldown
1
3
AMRAP
AMRAP
90%
85%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
90%
85%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
90%
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
90%
80%
2
Barbell Row
2
AMRAP
90%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
95%
90%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
95%
90%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
95%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
85%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
87.5%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
90%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
90%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
92.5%
2
Hip Thrust (Barbell)
2
AMRAP
87.5%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
87.5%
82.5%
5
Leg Extension
1
1
AMRAP
AMRAP
92.5%
87.5%
6
Leg Curl
1
1
AMRAP
AMRAP
87.5%
82.5%
7
Larsen Press (Barbell)
3
6 reps
77.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
95%
2
Hip Thrust (Barbell)
2
AMRAP
87.5%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
95%
90%
85%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
90%
85%
5
Leg Extension
1
1
AMRAP
AMRAP
95%
90%
6
Leg Curl
1
1
AMRAP
AMRAP
90%
85%
7
Larsen Press (Barbell)
3
6 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
85%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
100%
2
Hip Thrust (Barbell)
2
AMRAP
90%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
100%
95%
85%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
95%
90%
5
Leg Extension
1
1
AMRAP
AMRAP
100%
90%
6
Leg Curl
1
1
AMRAP
AMRAP
95%
90%
7
Larsen Press (Barbell)
3
6 reps
85%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
80%
-
2
Shoulder Press (Machine)
3 Sets
6 Reps
80%
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
80%
80%
80%
4
Dip (Weighted)
2 Sets
6 Reps
80%
5
Lateral Raise (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@9
Day 2
1
High Bar Squat (Barbell)
2 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
85%
4
Lat Pulldown
3 Sets
AMRAP
80%
5
Single Arm Iso Row
3 Sets
AMRAP
85%
6
Preacher Curl (Barbell)
1 Set
3 Sets
AMRAP
AMRAP
85%
80%
Day 3
1
Bench Press (Close Grip)
2 Sets
5 Reps
75%
2
Chest Press (Machine)
1 Set
AMRAP
85%
3
Lateral Raise (Machine)
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 4
1
Tempo Squat (Barbell)
2 Sets
5 Reps
75%
2
Belt Squat
1 Set
1 Set
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1 Set
1 Set
6 Reps
5 Reps
85%
85%
4
Hip Adductor (Machine)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3 Sets
AMRAP
80%
6
Leg Extension
2 Sets
AMRAP
80%
Day 5
1
Tempo Bench Press
1 Set
1 Set
5 Reps
5 Reps
80%
75%
2
Barbell Row
2 Sets
AMRAP
80%
3
Chest Press (Machine)
2 Sets
AMRAP
85%
4
Lat Pulldown
1 Set
3 Sets
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
85%
80%
6
Preacher Curl (Barbell)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
Day 6
1
Squat (Low Bar)
1 Set
5 Reps
85%
2
Hip Thrust (Barbell)
2 Sets
AMRAP
85%
3
Belt Squat
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
85%
80%
5
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
90%
85%
6
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3 Sets
6 Reps
70%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Heitor CruzAge 16, Man
a day ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Didnt hit calves🙏🙏