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Tank Maxxing (Upper Lower)
by Max V.
Program Description
A beginner bodybuilding program designed to help you out with the basics. With only four days a week to minimize time in the gym, but still push for quality working sets. Not meant to be run by complete novices but can be if wanted to (Novice program coming soon) but meant for those who have a taste of the gym. Yet still have much to learn and accomplish, who want to get there without program hopping.
Program Overview
Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2024 12:41
Last Edited
Jul 08, 2024 01:43
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Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
2
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Hamstring Curl
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
12 Reps
@9.5
6
Standing Calf Raise
3 Sets
15 Reps
@9.5
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
2
Shrug (Dumbbell)
2 Sets
10 Reps
@9.5
3
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
4
Rear Delt Row
3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)
3 Sets
12 Reps
@9.5
7
Hanging Leg Raise
3 Sets
15 Reps
@9.5
Day 4
1
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Good Morning
1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Split Squat (Dumbbell)
2 Sets
10 Reps
@9
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9.5
5
Hamstring Curl
3 Sets
12 Reps
@9.5
6
Standing Calf Raise
3 Sets
15 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
2
Barbell Row
1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@9
4
Wide Grip Pull-Up
3 Sets
8 Reps
@9.5
6A
Chest Fly (Machine)
3 Sets
12 Reps
@9.5
6B
Lat Pulldown
3 Sets
10 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
15 Reps
@9.5