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BoostcampPNG
Beast program
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Program Description
Get huge
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jun 12, 2024 04:22
Last Edited
Jun 12, 2024 05:43
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Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3
Rear Delt Fly
3 Sets
8-12 Reps
@10
4
Dip (Assisted)
2 Sets
8-12 Reps
@10
5
Behind The Back Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 2
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Shrug (Barbell)
2 Sets
8-12 Reps
@10
Day 3
1
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Squat (Barbell)
3 Sets
8-12 Reps
@10
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
7
Leg Extension
2 Sets
8-12 Reps
@10
Day 4
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Concentration Curl
2 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Military Press (Barbell)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
7
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@10
Day 5
1
Walk
1 Set
60 mins
100%
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3
Rear Delt Fly
3 Sets
8-12 Reps
@10
4
Dip (Assisted)
2 Sets
8-12 Reps
@10
5
Behind The Back Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
8-12 Reps
@10
Day 7
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Shrug (Barbell)
2 Sets
8-12 Reps
@10