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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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Week 1
1 / 1 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Machine)
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
4-8 Reps
2B
Underhand Lat Pulldown
3 Sets
4-6 Reps
3A
Face Pull
3 Sets
12-20 Reps
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3C
Abs Crunch (Weighted)
3 Sets
AMRAP
4A
Neck Curl
3 Sets
15-20 Reps
4B
Neck Extension
3 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Standing Calf Raise
3 Sets
15-20 Reps
3A
Shrug (Barbell)
3 Sets
12-15 Reps
3B
Hip Abductor (Machine)
3 Sets
12-15 Reps
3C
Abs Crunch (Weighted)
3 Sets
AMRAP
Day 3
1A
Bicep Curl (Barbell)
3 Sets
6-10 Reps
1B
Single Arm Cable Row
3 Sets
8-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Wide Grip Lat Pulldown
3 Sets
4-6 Reps
3A
Incline Neutral Grip CGB
3 Sets
8-12 Reps
3B
Lateral Raise (Cable)
3 Sets
12-15 Reps
3C
Abs Crunch (Weighted)
3 Sets
AMRAP