Arquitecto Potón | Workout Programs | Boostcamp App |

Arquitecto Potón

by Kikito L.

Program Description

Fullbody 3x week

Program Overview

Level

Intermediate, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Mar 18, 2024 05:40

Last Edited

May 07, 2024 10:55

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Day 2

1A

Overhead Press (Barbell)

3 Sets

4-6 Reps

1B

Alternating Dumbbell Curl

3 Sets

5-10 Reps

2

Deadlift (Barbell)

2 Sets

4-6 Reps

3A

Lateral Raise (Cable)

3 Sets

8-12 Reps

3B

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

4

Leg Extension

3 Sets

8-12 Reps

5A

Chest Fly (Dumbbell)

2 Sets

8-15 Reps

5B

Pullover (Dumbbell)

2 Sets

8-15 Reps

6A

Leg Press Calf Raises

3 Sets

5-10 Reps

6B

Leg Raise (Captain's Chair)

3 Sets

6-15 Reps

Day 3

1A

Incline Bench Press (Barbell)

3 Sets

5-10 Reps

1B

Barbell Row

3 Sets

5-10 Reps

2

Hack Squat

3 Sets

8-12 Reps

3A

Push Up

2 Sets

5-20 Reps

3B

Lat Pulldown

2 Sets

8-12 Reps

4

Back Extension (Weighted)

2 Sets

8-12 Reps

5A

Preacher Curl (Barbell)

2 Sets

10-15 Reps

5B

French Press

2 Sets

10-15 Reps

6A

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

6B

Leg Press Calf Raises

3 Sets

10-15 Reps

Day 1

1

High Bar Squat (Barbell)

3 Sets

4-6 Reps

2A

Bench Press (Barbell)

3 Sets

4-6 Reps

2B

Pull-Up (Weighted)

3 Sets

4-6 Reps

3

Leg Curl

2 Sets

8-15 Reps

4A

Bench Press (Dumbbell)

2 Sets

5-10 Reps

4B

Chest Supported Row (Dumbbell)

2 Sets

8-12 Reps

5A

Incline Curl (Dumbbell)

2 Sets

8-15 Reps

5B

Tricep Extension (Dumbbell)

2 Sets

8-15 Reps

6A

Lateral Raise (Machine)

3 Sets

10-15 Reps

6B

Dragon Flag

3 Sets

6-12 Reps