AJ's Workout Routine | Workout Programs | Boostcamp App |

AJ's Workout Routine

by AJ

Program Description

My personal workouts of choice anyone can follow.

Program Overview

Level

Intermediate, Advanced, Novice, Beginner

Goal

Muscle & Sculpting, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 12, 2024 10:33

Last Edited

Jun 10, 2024 12:27

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Day 1

1

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

2

Seated Shoulder Press (Dumbbell)

4 Sets

8-12 Reps

3

Dumbbell Seated Overhead Tricep Extension

4 Sets

8-12 Reps

4

Chest Press (Machine)

4 Sets

8-12 Reps

5

Shrug (Dumbbell)

4 Sets

8-12 Reps

6

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

7

Chest Fly (Machine)

4 Sets

8-12 Reps

8

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

9

Dip (Bodyweight)

1 Set

AMRAP

Day 2

1

Chest Supported Row (Dumbbell)

4 Sets

8-12 Reps

2

Hammer Curl

4 Sets

8-12 Reps

3

Wrist Curls

4 Sets

15-20 Reps

4

Lat Pulldown

4 Sets

8-12 Reps

5

Bicep Curl (Dumbbell)

4 Sets

8-12 Reps

6

Reverse Wrist Curl (Barbell)

4 Sets

8-12 Reps

7

Face Pull

4 Sets

15-20 Reps

8

Reverse Bicep Curl (EZ Bar)

4 Sets

8-12 Reps

9

Pull-Up (Bodyweight)

1 Set

AMRAP

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

75%

2

Seated Calf Raise

4 Sets

15-20 Reps

3

Leg Extension

4 Sets

8-12 Reps

4

Lying Leg Curl

4 Sets

8-12 Reps

5

Bulgarian Split Squat (Dumbbell)

4 Sets

8-12 Reps

6

Standing Calf Raise

4 Sets

15-20 Reps

Day 4

1

Bench Press (Dumbbell)

4 Sets

8-12 Reps

2

Military Press (Barbell)

4 Sets

8-10 Reps

3

Lying Tricep Extension (Barbell)

4 Sets

8-12 Reps

4

Chest Fly (Machine)

4 Sets

8-12 Reps

5

Shoulder Press (Plate Loaded)

4 Sets

8-12 Reps

6

Single Arm Pushdown

4 Sets

8-12 Reps

Day 5

1

Barbell Row

4 Sets

8-12 Reps

2

Bicep Curl (EZ Bar)

4 Sets

8-12 Reps

3

Wrist Curls

4 Sets

15-20 Reps

4

Iso Lateral Row

4 Sets

8-12 Reps

5

Reverse Bicep Curl (EZ Bar)

4 Sets

8-12 Reps

6

Reverse Wrist Curl (Barbell)

4 Sets

15-20 Reps

Day 6

1

Box Squat (Barbell)

3 Sets

10 Reps

2

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

3

Seated Calf Raise

4 Sets

15-20 Reps

4

Bulgarian Split Squat (Dumbbell)

4 Sets

8-12 Reps

5

Standing Calf Raise

4 Sets

15-20 Reps