Best program 💪🏻 | Workout Programs | Boostcamp App |

Best program 💪🏻

by Selina De Maaijer

6 athletes joined

Program Description

Gain muscle

Program Overview

Level

Intermediate

Goal

Muscle & Sculpting

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

10 minutes

Created

Mar 04, 2024 03:16

Last Edited

May 07, 2024 10:17

down_app

Day 2

1

Bench Press (Barbell)

4 Sets

2

Incline Bench Press (Dumbbell)

4 Sets

3

Chest Fly (Cable)

3 Sets

4

Lying Tricep Extension (Barbell)

4 Sets

5

Tricep Extension (Cable)

4 Sets

6

Arnold Press

3 Sets

7

Lateral Raise (Dumbbell)

3 Sets

Day 1

1

Squat (Barbell)

4 Sets

2

Bulgarian Split Squat (Dumbbell)

3 Sets

3

Leg Extension

3 Sets

4

Goblet Squat

4 Sets

5

Lunge (Barbell)

3 Sets

6

Standing Calf Raise

4 Sets

Day 3

1

Pull-Up (Weighted)

3 Sets

2

Seated Row (Cable)

4 Sets

3

Lat Pulldown

4 Sets

4

Single Arm Row (Dumbbell)

4 Sets

5

Face Pull

4 Sets

6

Spider Curl

3 Sets

7

Bicep Curl (EZ Bar)

3 Sets

8

Reverse Bicep Curl (Dumbbell)

3 Sets

Day 4

1

Deadlift (Barbell)

4 Sets

2

Squat (Barbell)

4 Sets

3

Lying Leg Curl

4 Sets

4

Step-Up (Weighted)

3 Sets

5

Glute Kickback (Cable)

3 Sets

6

Hip Thrust (Barbell)

4 Sets

Day 5

1

Incline Bench Press (Barbell)

4 Sets

2

Bench Press (Dumbbell)

3 Sets

3

Seated Row (Cable)

4 Sets

4

Seated Wide-Grip Row (Cable)

3 Sets

5

Hanging Leg Raise

3 Sets

6

Plank

3 Sets

1 mins