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Big Dog's Beast Factory Regimine

by Ben C.
2 athletes joined

Program Description

Get Beastly

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 29, 2024 05:39
  • Last Edited
    Jul 29, 2024 10:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Goblet Squat
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
5
Wall Press Dead Bug
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Goblet Squat
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
5
Wall Press Dead Bug
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Goblet Squat
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Tricep Pushdown (Cable)
2
1
15-20 reps
15-25 reps
5
Wall Press Dead Bug
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
5
Bird Dog
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
5
Bird Dog
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
15-20 reps
15-25 reps
2
Romanian Deadlift (Dumbbell)
4
1
10-15 reps
10-25 reps
3
Seated Row (Cable)
2
1
15-20 reps
15-25 reps
4
Bicep Curl (Cable)
2
1
15-20 reps
15-25 reps
5
Bird Dog
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
3
Face Pull
3
20-25 reps
4
Plank
3
60 mins
5
Decline Sit Up (Bodyweight)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
3
Face Pull
3
20-25 reps
4
Plank
3
60 mins
5
Decline Sit Up (Bodyweight)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
1
10-15 reps
10-20 reps
2
Tricep Extension (Cable)
2
1
10-15 reps
10-25 reps
3
Face Pull
3
20-25 reps
4
Plank
3
60 mins
5
Decline Sit Up (Bodyweight)
3
10-15 reps
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-25 Reps
2
Goblet Squat
4 Sets
1 Set
10-15 Reps
10-25 Reps
3
Seated Row (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
4
Tricep Pushdown (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
5
Wall Press Dead Bug
3 Sets
15-20 Reps
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-25 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
1 Set
10-15 Reps
10-25 Reps
3
Seated Row (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
4
Bicep Curl (Cable)
2 Sets
1 Set
15-20 Reps
15-25 Reps
5
Bird Dog
3 Sets
15-20 Reps
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
1 Set
10-15 Reps
10-20 Reps
2
Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-25 Reps
3
Face Pull
3 Sets
20-25 Reps
4
Plank
3 Sets
60 mins
5
Decline Sit Up (Bodyweight)
3 Sets
10-15 Reps