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Anti-sciencie gymbro, get big

by Jonathan Romero
7 athletes joined

Program Description

Just my buddy joe program , he big as fck tho

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Feb 20, 2024 08:50
  • Last Edited
    Sep 09, 2024 04:26
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
2
10-12 reps
RPE 10
4
Dumbbell Row
1
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 9.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
8
Standing Calf Raise
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pec Fly (Dumbbell)
2
10-12 reps
RPE 10
5
Pec Deck (Machine)
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
2
10-12 reps
12-15 reps
RPE 10
RPE 10
2
Leg Extension
2
15-20 reps
RPE 6
3
Squat (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
2
10-12 reps
RPE 9
5
Leg Extension
4
10-15 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Hip Adductor (Machine)
3
10-15 reps
RPE 10
8
Seated Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
6
Shrug (Barbell)
2
2
6-10 reps
8-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
2A
Seated Dumbbell Curl
2
10-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
3A
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
3B
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Wrist Curls
4
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
4
20 reps
RPE 10
6
Standing Calf Raise
4
12-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Pec Deck (Machine)
2 Sets
15-20 Reps
@6
2
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@9.5
@9.5
3
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Pec Fly (Dumbbell)
2 Sets
10-12 Reps
@10
5
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
12-15 Reps
@10
6
Shrug (Barbell)
2 Sets
2 Sets
6-10 Reps
8-10 Reps
@10
@10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5
@9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
2 Sets
10-12 Reps
@10
4
Dumbbell Row
1 Set
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
8
Standing Calf Raise
4 Sets
15-20 Reps
@10
Day 3
1
Leg Curl
2 Sets
2 Sets
10-12 Reps
12-15 Reps
@10
@10
2
Leg Extension
2 Sets
15-20 Reps
@6
3
Squat (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Leg Press (45 Degrees)
2 Sets
10-12 Reps
@9
5
Leg Extension
4 Sets
10-15 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
7
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
8
Seated Calf Raise
4 Sets
10-15 Reps
@10
Day 5
1A
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
2A
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
3A
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@10
3B
Single Arm Pushdown
2 Sets
12-15 Reps
@10
4
Wrist Curls
4 Sets
20 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
@10
6
Standing Calf Raise
4 Sets
12-15 Reps
@10