get big son | Workout Programs | Boostcamp App |

get big son

by lol haha

1 athletes joined

Program Description

get big nigga

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

10 minutes

Created

Jun 09, 2024 07:53

Last Edited

Jun 09, 2024 08:23

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Day 1

1

Bench Press (Barbell)

3 Sets

6 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

3

Pec Fly (Dumbbell)

3 Sets

6 Reps

4

Tricep Pushdown (Cable)

3 Sets

10 Reps

5

Run

1 Set

60 mins

Day 2

1

Bent Over Row (Barbell)

3 Sets

5 Reps

2

Wide Grip Pull-Up

3 Sets

10 Reps

3

Lat Pulldown

3 Sets

5 Reps

4

Seated Row (Cable)

3 Sets

5 Reps

5

Bicep Curl (Barbell)

3 Sets

8 Reps

6

Hammer Curl

3 Sets

8 Reps

7

Run

1 Set

60 mins

Day 3

1

Squat (Bodyweight)

3 Sets

8 Reps

2

Leg Press

3 Sets

7 Reps

3

Leg Curl

3 Sets

10 Reps

4

Leg Extension

3 Sets

10 Reps

5

Standing Calf Raise

3 Sets

15 Reps

6

Run

1 Set

60 mins

Day 4

1

Seated Shoulder Press (Dumbbell)

3 Sets

5 Reps

2

Lateral Raise (Machine)

3 Sets

10 Reps

3

Front Raise

3 Sets

10 Reps

4

Rear Delt Fly (Dumbbell)

3 Sets

10 Reps

5

Plank

3 Sets

60 secs

6

Russian Twist

3 Sets

20 Reps

7

Run

1 Set

60 mins

Day 5

1

Deadlift (Barbell)

3 Sets

8 Reps

2

Wide Grip Pull-Up

3 Sets

10 Reps

3

Push Up

3 Sets

15 Reps

4

Kettlebell Swing

3 Sets

15 Reps

5

Lunge (Dumbbell)

3 Sets

10 Reps

6

Run

1 Set

60 mins