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BoostcampPNG
The Human Instrumentality Project
by RetroRocket
1 athletes joined
5.0
(1 rating)
Program Description
Get in the meat suit Shinji, it’s time to Detroit: become (a bigger) human. Compact Superset centric 4 day upper/lower split for a corpo office gym.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 24, 2024 04:06
Last Edited
Jul 21, 2024 07:44
down_app
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@9
@10
1B
Pull-Up (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
2A
Lateral Raise (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
2B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
1B
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@10
2A
Decline Sit Up (Weighted)
2 Sets
1 Set
8-15 Reps
6-12 Reps
@10
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3A
Leg Curl
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
3B
Leg Extension
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
Day 3
1A
Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@9
@10
1B
Pull-Up (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
2A
Lateral Raise (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
2B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 4
1A
Leg Press (45 Degrees)
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
1B
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@10
2A
Decline Sit Up (Weighted)
2 Sets
1 Set
8-15 Reps
6-12 Reps
@10
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3A
Leg Curl
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
3B
Leg Extension
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10