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BoostcampPNG
2Day Split Viktoria
by Flo
1 athletes joined
Program Description
-
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 14, 2024 07:09
Last Edited
Jun 14, 2024 07:39
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Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
60%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
60%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
60%
7
Hip Adductor (Machine)
3 Sets
15 Reps
60%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
60%
2
Back Extension (Weighted)
3 Sets
15 Reps
60%
3
Seated Row (Machine)
3 Sets
15 Reps
60%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
60%
5
Hip Abductor (Machine)
3 Sets
15 Reps
60%
6
Leg Press
3 Sets
15 Reps
60%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
70%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
70%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
70%
7
Hip Adductor (Machine)
3 Sets
15 Reps
70%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
70%
2
Back Extension (Weighted)
3 Sets
15 Reps
70%
3
Seated Row (Machine)
3 Sets
15 Reps
70%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
70%
5
Hip Abductor (Machine)
3 Sets
15 Reps
70%
6
Leg Press
3 Sets
15 Reps
70%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
80%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
80%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
80%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
80%
7
Hip Adductor (Machine)
3 Sets
15 Reps
80%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
80%
2
Back Extension (Weighted)
3 Sets
15 Reps
80%
3
Seated Row (Machine)
3 Sets
15 Reps
80%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
80%
5
Hip Abductor (Machine)
3 Sets
15 Reps
80%
6
Leg Press
3 Sets
15 Reps
80%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
70%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
65%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
70%
7
Hip Adductor (Machine)
3 Sets
15 Reps
70%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
70%
2
Back Extension (Weighted)
3 Sets
15 Reps
70%
3
Seated Row (Machine)
3 Sets
15 Reps
70%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
70%
5
Hip Abductor (Machine)
3 Sets
15 Reps
70%
6
Leg Press
3 Sets
15 Reps
70%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
80%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
80%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
75%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
80%
7
Hip Adductor (Machine)
3 Sets
15 Reps
80%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
80%
2
Back Extension (Weighted)
3 Sets
15 Reps
80%
3
Seated Row (Machine)
3 Sets
15 Reps
80%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
80%
5
Hip Abductor (Machine)
3 Sets
15 Reps
80%
6
Leg Press
3 Sets
15 Reps
80%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
90%
2
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
90%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
90%
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
80%
5
Knee Raise (Captain's Chair)
3 Sets
10 Reps
100%
6
Leg Curl
3 Sets
15 Reps
90%
7
Hip Adductor (Machine)
3 Sets
15 Reps
90%
Day 2
1
Lat Pulldown
3 Sets
15 Reps
90%
2
Back Extension (Weighted)
3 Sets
15 Reps
90%
3
Seated Row (Machine)
3 Sets
15 Reps
90%
4
Side Bend (Dumbbell)
3 Sets
15 Reps
90%
5
Hip Abductor (Machine)
3 Sets
15 Reps
90%
6
Leg Press
3 Sets
15 Reps
90%
7
Back Extension
3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)
3 Sets
15 Reps
100%