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BoostcampPNG
BPOC 27
by Brandon H.
12 athletes joined
Program Description
Get the roosters strong as hell
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 08:16
Last Edited
May 07, 2024 10:17
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
75%
80%
1B
Lat Pulldown
3 Sets
15 Reps
@8
2A
Arnold Press
2 Sets
15 Reps
@8
2B
Push Up
2 Sets
AMRAP
@10
3A
Dip (Weighted)
3 Sets
15 Reps
@10
3B
Hammer Curl
3 Sets
15 Reps
@10
4A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2A
Kettlebell Swing
3 Sets
20 Reps
@8
2B
Snatch (Kettlebell)
3 Sets
12 Reps
@8
3A
Leg Extension
3 Sets
15 Reps
@8
3B
Lying Leg Curl
3 Sets
15 Reps
@8
4
Turkish Get Up
2 Sets
10 Reps
@8
Day 3
1A
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
100 Reps
65%
65%
1B
Lat Pulldown
4 Sets
15 Reps
@8
2A
Overhead Press (Barbell)
7 Sets
1 Set
2 Reps
100 Reps
70%
70%
2B
Face Pull
4 Sets
12 Reps
@8
3A
Seated Row (Cable)
3 Sets
15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
4 Reps
65%
2A
Goblet Squat
3 Sets
15 Reps
@8
2B
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
3A
100m Sprint
3 Sets
1 mins
@10
3B
Kettlebell Swing
3 Sets
25 Reps
@8
4A
Box Jump
3 Sets
5 Reps
@8
4B
Russian Twist
3 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
1B
500m Row
3 Sets
2 mins
@10
2A
Kettlebell Clean & Press
3 Sets
15 Reps
@8
2B
Bent Over Row (Kettlebell)
3 Sets
15 Reps
@8
3A
Med Ball Slam
3 Sets
15 Reps
@8
3B
Push Up
3 Sets
AMRAP
@8