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ANABOLIC AF 3 DAY FULL BODY
by Matthew H.
122 athletes joined
Program Description
3 phase program. Each phase is 3 weeks long. Beginners through advanced lifters will benefit from this! 2-3 days off between sessions is recommended but do what your body tells you. Some light calisthenics or cardio can be done on off days. Try to hit RPE 9 on all sets. ENJOY THE GAINS!
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
70 minutes
Created
Jan 03, 2024 03:34
Last Edited
Jul 24, 2024 02:08
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Week 1
1 / 9 Weeks
Day 3
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 1
1
Box Squat (Barbell)
1 Set
10 Reps
@9
2
Squat (Barbell)
4 Sets
1-4 Reps
@9
3
Bench Press (Barbell)
4 Sets
1-4 Reps
@9
4
Pull-Up (Weighted)
2 Sets
1-6 Reps
@9
5
Shrug (Barbell)
3 Sets
3-6 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@9
7
Lying Tricep Extension (Barbell)
2 Sets
6-8 Reps
@9
8
Decline Crunch (Weighted)
5 Sets
8-12 Reps
@9
9
Standing Calf Raise
5 Sets
8-20 Reps
@9
Day 2
1
Good Morning
1 Set
10 Reps
@9
2
Deadlift (Barbell)
4 Sets
1-4 Reps
@9
3
Overhead Press (Barbell)
4 Sets
1-4 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@9
5
Shrug (Dumbbell)
2 Sets
6-8 Reps
@9
6
Hammer Curl
2 Sets
6-8 Reps
@9
7
Overhead Extension (Dumbbell)
2 Sets
6-8 Reps
@9
8
Hanging Leg Raise
5 Sets
8-20 Reps
@9
9
Standing Calf Raise
3 Sets
8-20 Reps
@9