logo
BoostcampPNG
Reese Training Split
by Mike
1 athletes joined
Program Description
Build muscle good
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 17, 2024 05:41
Last Edited
Jun 18, 2024 06:51
down_app
Week 1
1 / 12 Weeks
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
4-8 Reps
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
4 Sets
12-15 Reps
4
Standing Calf Raise
4 Sets
12-15 Reps
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
3
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
4
Dumbbell Row
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
2
Kettlebell Swing
4 Sets
10-12 Reps
3
Seated Calf Raise
4 Sets
10-15 Reps
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
4 Sets
4-8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
Day 5
1
Abs Crunch (Weighted)
4 Sets
12-15 Reps