U/L for the weak

by null

Program Description

gainsw

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Mar 07, 2025 07:29
Last Edited
Mar 07, 2025 08:07

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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

Bench Press (Barbell)

3

-

2

Lat Pulldown

3

-

3

Incline Chest Fly (Dumbbell)

3

-

4

Chest Supported Row (Machine)

3

-

5

Tricep Extension (Cable)

3

-

6

Lateral Raise (Dumbbell)

3

-

Day 2

1

Squat (Barbell)

3

-

2

Seated Hamstring Curl

3

-

3

Sissy Squat

3

-

4

Standing Calf Raise

3

-

5

Bicep Curl (Dumbbell)

3

-

6

Rear Delt Fly (Dumbbell)

3

-

Day 3

1

Wide Grip Lat Pulldown

3

-

2

Incline Bench Press (Dumbbell)

3

-

3

Bent Over Row (Dumbbell)

3

-

4

Dip (Weighted)

3

-

5

Incline Curl (Dumbbell)

3

-

6

Rear Delt Fly (Dumbbell)

2

-

Day 4

1

Deadlift (Barbell)

3

-

2

Split Squat (Smith Machine)

2

-

3

Seated Hamstring Curl

3

-

4

Standing Calf Raise

3

-

5

Overhead Extension (Dumbbell)

3

-

6

Lateral Raise (Dumbbell)

3

-

Day 3

1

Wide Grip Lat Pulldown

3 Sets

-

2

Incline Bench Press (Dumbbell)

3 Sets

-

3

Bent Over Row (Dumbbell)

3 Sets

-

4

Dip (Weighted)

3 Sets

-

5

Incline Curl (Dumbbell)

3 Sets

-

6

Rear Delt Fly (Dumbbell)

2 Sets

-

Day 1

1

Bench Press (Barbell)

3 Sets

-

2

Lat Pulldown

3 Sets

-

3

Incline Chest Fly (Dumbbell)

3 Sets

-

4

Chest Supported Row (Machine)

3 Sets

-

5

Tricep Extension (Cable)

3 Sets

-

6

Lateral Raise (Dumbbell)

3 Sets

-

Day 4

1

Deadlift (Barbell)

3 Sets

-

2

Split Squat (Smith Machine)

2 Sets

-

3

Seated Hamstring Curl

3 Sets

-

4

Standing Calf Raise

3 Sets

-

5

Overhead Extension (Dumbbell)

3 Sets

-

6

Lateral Raise (Dumbbell)

3 Sets

-

Day 2

1

Squat (Barbell)

3 Sets

-

2

Seated Hamstring Curl

3 Sets

-

3

Sissy Squat

3 Sets

-

4

Standing Calf Raise

3 Sets

-

5

Bicep Curl (Dumbbell)

3 Sets

-

6

Rear Delt Fly (Dumbbell)

3 Sets

-