Adam - Record of Ragnarok

by Robert B.

2 athletes joined

Program Description

Upper-Lower-Upper bodybuilding routine based on Natural Hypertrophy's "Adam" workout. Switched a few exercises around and added a dedicated leg day.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 17, 2024 09:23
Last Edited
May 08, 2024 02:14

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

6-10 reps

Seated Row (Machine)

8-12 reps

Overhead Press (Barbell)

4-8 reps

Underhand Lat Pulldown

4-6 reps

Face Pull

12-20 reps

Reverse Bicep Curl (EZ Bar)

8-12 reps

Abs Crunch (Weighted)

AMRAP

Neck Curl

15-20 reps

Neck Extension

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Romanian Deadlift (Barbell)

6-10 reps

Standing Calf Raise

15-20 reps

Shrug (Barbell)

12-15 reps

Hip Abductor (Machine)

12-15 reps

Abs Crunch (Weighted)

AMRAP

Day 3

Bicep Curl (Barbell)

6-10 reps

Single Arm Cable Row

8-12 reps

Overhead Press (Barbell)

6-10 reps

Wide Grip Lat Pulldown

4-6 reps

Incline Neutral Grip CGB

8-12 reps

Lateral Raise (Cable)

12-15 reps

Abs Crunch (Weighted)

AMRAP

Day 1

Bench Press (Barbell)

3 Sets

6-10 Reps

Seated Row (Machine)

3 Sets

8-12 Reps

Overhead Press (Barbell)

3 Sets

4-8 Reps

Underhand Lat Pulldown

3 Sets

4-6 Reps

Face Pull

3 Sets

12-20 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP

Neck Curl

3 Sets

15-20 Reps

Neck Extension

3 Sets

15-20 Reps

Day 2

Squat (Barbell)

3 Sets

4-8 Reps

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Standing Calf Raise

3 Sets

15-20 Reps

Shrug (Barbell)

3 Sets

12-15 Reps

Hip Abductor (Machine)

3 Sets

12-15 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP

Day 3

Bicep Curl (Barbell)

3 Sets

6-10 Reps

Single Arm Cable Row

3 Sets

8-12 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

Wide Grip Lat Pulldown

3 Sets

4-6 Reps

Incline Neutral Grip CGB

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

12-15 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP