Bodybuilding Phase 1 | Workout Programs | Boostcamp App |

Bodybuilding Phase 1

by George K.

3 athletes joined

Program Description

To help jumpstart you to see growth in 4 weeks.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

50 minutes

Created

Mar 15, 2024 06:00

Last Edited

May 07, 2024 10:49

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Day 2

1

Incline Bench Press (Barbell)

4 Sets

8-12 Reps

@9.5

2

Incline Chest Fly (Dumbbell)

4 Sets

12-15 Reps

@9

3

Pullover (Dumbbell)

4 Sets

8-12 Reps

@9

4

Wide Grip Lat Pulldown

4 Sets

8-12 Reps

@9.5

5

Wide Grip Pull-Up

3 Sets

10-12 Reps

@10

6

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@9.5

7

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

@9.5

8

Shrug (Dumbbell)

3 Sets

8-12 Reps

@10

Day 1

1

Squat (Barbell)

4 Sets

8-12 Reps

@9.5

2

Leg Press (45 Degrees)

4 Sets

8-12 Reps

@9.5

3

Leg Extension

4 Sets

8-12 Reps

@10

4

Lying Leg Curl

4 Sets

8-12 Reps

@10

5

Standing Calf Raise

3 Sets

12-15 Reps

@9.5

6

Hack Squat

3 Sets

12-15 Reps

@10

7

Cable Crunch

4 Sets

20 Reps

@9

Day 3

1

Skull Crusher

4 Sets

8-12 Reps

@10

2

Tricep Extension (Cable)

4 Sets

8-12 Reps

@10

3

Dip (Bodyweight)

3 Sets

15-20 Reps

@10

4

Alternating Dumbbell Curl

4 Sets

8-12 Reps

@10

5

Spider Curl

4 Sets

8-12 Reps

@10

6

Preacher Curl (Barbell)

4 Sets

8-12 Reps

@10

7

Light Jog

1 Set

2 mins

@6.5

Day 4

1

Squat (Barbell)

4 Sets

8-12 Reps

@9.5

2

Leg Press (45 Degrees)

4 Sets

8-12 Reps

@9.5

3

Leg Extension

4 Sets

8-12 Reps

@10

4

Leg Curl

4 Sets

8-12 Reps

@10

5

Standing Calf Raise

3 Sets

15-20 Reps

@10

6

Hack Squat

3 Sets

12-15 Reps

@10

7

Cable Crunch

3 Sets

15-20 Reps

@10

Day 5

1

Pull-Up (Weighted)

3 Sets

8-12 Reps

@10

2

Bench Press (Barbell)

4 Sets

8-12 Reps

@9.5

3

Pec Fly (Dumbbell)

4 Sets

8-12 Reps

@9.5

4

Bench Press (Wide Grip)

3 Sets

15-20 Reps

@9.5

5

Upright Row (Dumbbell)

4 Sets

8-12 Reps

@9.5

6

Rear Delt Fly (Dumbbell)

4 Sets

8-12 Reps

@9.5

7

Lateral Raise (Machine)

4 Sets

8-12 Reps

@10

8

Face Pull

4 Sets

8-12 Reps

@9

9

Shrug (Dumbbell)

4 Sets

8-12 Reps

@10

Day 6

1

Skull Crusher

4 Sets

8-12 Reps

@10

2

Dip (Weighted)

3 Sets

15-20 Reps

@10

3

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

@10

4

Hammer Curl

4 Sets

8-1 Reps

@10

5

Concentration Curl

4 Sets

8-12 Reps

@10

6

Preacher Curl (Dumbbell)

4 Sets

8-12 Reps

@10

7

Light Jog

1 Set

2 mins