P&A program Basement Gym неделя 8 вскр

by Pavel V.

Program Description

Training program

Program Overview

Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 28, 2026 06:29
Last Edited
Mar 29, 2026 06:40

Muscle Engagement

Front

Back

MuscleSet

Lats

17.4%

Upper Back

17.4%

Biceps

16.3%

Abs

16.3%

Triceps

10.9%

Chest

10.9%

Forearms

5.4%

Front Delts

5.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Wide Grip Pull-Up

1

4

4-9 reps

4-7 reps

RPE 8

RPE 8.5

2

Tricep Extension (Machine)

1

4

10-15 reps

4-8 reps

RPE 8

RPE 8

3

Bicep Curl (Machine)

1

4

12-18 reps

4-7 reps

RPE 8

RPE 8

4

Pec Deck (Machine)

1

4

10-15 reps

4-7 reps

RPE 8

RPE 8

5

Pendlay Row

1

2

8-13 reps

4-7 reps

RPE 8

RPE 8

6

Bosu Ball Ab Crunch

1

2

10-18 reps

4-7 reps

RPE 8

RPE 8

7

Leg Raise (Captain's Chair)

1

2

7-10 reps

4-8 reps

RPE 8

RPE 8

Day 1

1

Wide Grip Pull-Up

1 Set

4 Sets

4-9 Reps

4-7 Reps

@8

@8.5

2

Tricep Extension (Machine)

1 Set

4 Sets

10-15 Reps

4-8 Reps

@8

@8

3

Bicep Curl (Machine)

1 Set

4 Sets

12-18 Reps

4-7 Reps

@8

@8

4

Pec Deck (Machine)

1 Set

4 Sets

10-15 Reps

4-7 Reps

@8

@8

5

Pendlay Row

1 Set

2 Sets

8-13 Reps

4-7 Reps

@8

@8

6

Bosu Ball Ab Crunch

1 Set

2 Sets

10-18 Reps

4-7 Reps

@8

@8

7

Leg Raise (Captain's Chair)

1 Set

2 Sets

7-10 Reps

4-8 Reps

@8

@8