lul - 3 days

by Josh H.

6 athletes joined

Program Description

.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Feb 05, 2025 07:45
Last Edited
Mar 04, 2025 10:14

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hip Abductor (Machine)

3

8-12 reps

-

2

Leg Press

3

8-10 reps

-

3

Leg Extension

3

8-10 reps

-

4

Glute Kickback

3

8-10 reps

-

5

Hip Adductor (Machine)

3

8-12 reps

-

Day 2

1

Single Arm Tricep Extension (Cable)

3

6-8 reps

-

2

Lat Pulldown

2

1

8-12 reps

6-8 reps

-

-

3

Shoulder Press (Machine)

2

1

8-10 reps

6-8 reps

-

-

4

Chin-Up (Assisted)

3

6-10 reps

-

5

Lateral Raise (Dumbbell)

3

6-10 reps

-

6

Back Extension

3

5-8 reps

-

Day 3

1

Leg Curl

3

8-12 reps

-

2

Hip Abductor (Machine)

3

8-12 reps

-

3

Hip Adductor (Machine)

3

8-12 reps

-

4

Glute Kickback

2

1

8-10 reps

6-8 reps

-

-

5

Hip Thrust (Machine)

3

6-8 reps

-

Day 4

1

Seated Dip (Machine)

3

8-10 reps

-

2

Back Extension

3

5-8 reps

-

3

Hip Thrust (Machine)

3

5-8 reps

-

4

Leg Press

2

1

8-10 reps

6-8 reps

-

-

5

Barbell Row

3

6-8 reps

-

6

Glute Kickback

3

8-10 reps

-

Day 1

1

Hip Abductor (Machine)

3 Sets

8-12 Reps

-

2

Leg Press

3 Sets

8-10 Reps

-

3

Leg Extension

3 Sets

8-10 Reps

-

4

Glute Kickback

3 Sets

8-10 Reps

-

5

Hip Adductor (Machine)

3 Sets

8-12 Reps

-

Day 3

1

Leg Curl

3 Sets

8-12 Reps

-

2

Hip Abductor (Machine)

3 Sets

8-12 Reps

-

3

Hip Adductor (Machine)

3 Sets

8-12 Reps

-

4

Glute Kickback

2 Sets

1 Set

8-10 Reps

6-8 Reps

-

-

5

Hip Thrust (Machine)

3 Sets

6-8 Reps

-

Day 2

1

Single Arm Tricep Extension (Cable)

3 Sets

6-8 Reps

-

2

Lat Pulldown

2 Sets

1 Set

8-12 Reps

6-8 Reps

-

-

3

Shoulder Press (Machine)

2 Sets

1 Set

8-10 Reps

6-8 Reps

-

-

4

Chin-Up (Assisted)

3 Sets

6-10 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

6-10 Reps

-

6

Back Extension

3 Sets

5-8 Reps

-

Day 4

1

Seated Dip (Machine)

3 Sets

8-10 Reps

-

2

Back Extension

3 Sets

5-8 Reps

-

3

Hip Thrust (Machine)

3 Sets

5-8 Reps

-

4

Leg Press

2 Sets

1 Set

8-10 Reps

6-8 Reps

-

-

5

Barbell Row

3 Sets

6-8 Reps

-

6

Glute Kickback

3 Sets

8-10 Reps

-