Bigger and Stronger v.2 | Workout Programs | Boostcamp App |

Bigger and Stronger v.2

by Chris F.

3 athletes joined

Program Description

Exactly What It Says

Program Overview

Level

Novice, Intermediate

Goal

Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Mar 20, 2024 06:33

Last Edited

May 08, 2024 02:34

down_app

Day 2

1

Pull-Up (Weighted)

5 Sets

3-5 Reps

2

T-Bar Row

5 Sets

3-5 Reps

3

Bent Over Row (Dumbbell)

4 Sets

6-8 Reps

4

Bicep Curl (Dumbbell)

4 Sets

6-8 Reps

5

Rear Delt Fly (Dumbbell)

4 Sets

6-8 Reps

6

V-Bar Pulldown

4 Sets

10-12 Reps

7

Rear Delt Fly (Machine)

4 Sets

10-12 Reps

8

Rope Pulldown

4 Sets

10-12 Reps

9

Lat Pulldown

4 Sets

10-12 Reps

10

Back Extension

4 Sets

10-12 Reps

11

Bicep Curl (Cable)

4 Sets

10-12 Reps

Day 4

1

Bench Press (Barbell)

5 Sets

3-5 Reps

2

Pull-Up (Bodyweight)

4 Sets

AMRAP

3

Dip (Bodyweight)

4 Sets

AMRAP

4

Bench Press (Dumbbell)

4 Sets

6-8 Reps

5

Seated Row (Machine)

4 Sets

6-8 Reps

6

Bicep Curl (Dumbbell)

4 Sets

6-8 Reps

7

V-Handle Tricep Pushdown (Cable)

4 Sets

6-8 Reps

8

Single Arm Tricep Extension (Cable)

4 Sets

10-12 Reps

9

Standing Pullover (Cable)

4 Sets

10-12 Reps

10

Bicep Curl (Cable)

4 Sets

10-12 Reps

11

Chest Fly (Machine)

4 Sets

10-12 Reps

Day 1

1

Bench Press (Barbell)

5 Sets

3-5 Reps

2

Incline Bench Press (Dumbbell)

4 Sets

6-8 Reps

3

Pec Fly (Dumbbell)

4 Sets

6-8 Reps

4

Pullover (Dumbbell)

4 Sets

6-8 Reps

5

Skull Crusher

4 Sets

6-8 Reps

6

Dip (Weighted)

4 Sets

10-12 Reps

7

Tricep Rope Push Down (Cable)

4 Sets

10-12 Reps

8

Katana Extension

4 Sets

10-12 Reps

9

Chest Fly (Cable)

4 Sets

10-12 Reps

10

Push Up

4 Sets

AMRAP

11

Sit Up

4 Sets

AMRAP

Day 3

1

Squat (Barbell)

5 Sets

3-5 Reps

2

Overhead Press (Barbell)

5 Sets

3-5 Reps

3

Leg Press

4 Sets

1 Set

10-12 Reps

-

4

Seated Calf Raise

4 Sets

10-12 Reps

5

Overhead Press (Dumbbell)

4 Sets

6-8 Reps

6

Rope lifts

4 Sets

6-8 Reps

7

Shrug (Barbell)

4 Sets

10-12 Reps

8

Hip Abductor (Machine)

4 Sets

10-12 Reps

9

Hip Adductor (Machine)

4 Sets

10-12 Reps

10

Lateral Raise (Dumbbell)

4 Sets

10-12 Reps

11

Front Raise

4 Sets

10-12 Reps

12

Hanging Leg Raise

4 Sets

12-15 Reps

Day 5

1

Deadlift (Barbell)

5 Sets

3-5 Reps

2

Overhead Press (Barbell)

5 Sets

3-5 Reps

3

Single Leg Press

4 Sets

6-8 Reps

4

Seated Calf Raise

4 Sets

10-12 Reps

5

Leg Extension

4 Sets

8-10 Reps

6

Leg Curl

4 Sets

8-10 Reps

7

Arnold Press

4 Sets

10-12 Reps

8

Lateral Raise (Cable)

4 Sets

10-12 Reps

9

Y Raise

4 Sets

10-12 Reps

10

Upright Row (Cable)

4 Sets

10-12 Reps

11

Cable Crunch

4 Sets

10-12 Reps

12

Back Extension (Weighted)

4 Sets

12-15 Reps