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BVPT - June Program

by Shaun BVPT
27 athletes joined

Program Description

Provide a well rounded strength and conditioning program for BVPT clients

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 04:28
  • Last Edited
    Jun 18, 2025 10:48

Summary

The BVPT - June Program is a comprehensive 4-week training plan designed for those looking to build strength and muscle through a structured routine. Comprising three workouts per week, each session focuses on key movement patterns: Push, Pull, and Legs. You'll engage in a mix of compound and isolation exercises, including dumbbell presses, cable pulls, and barbell lifts, ensuring a balanced approach to muscle development. Get ready to challenge yourself and see real progress as you commit to this dynamic program!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Upper Back
9.5%
Hamstrings
9.5%
Quadriceps
8.9%
Triceps
8.4%
Front Delts
8%
Lats
7.4%
Middle Delts
6.4%
Abs
5.6%
Chest
5.6%
Lower Back
4%
Biceps
3.4%
Forearms
3.2%
Calves
2.9%
Adductors
2.2%
Rear Delts
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
20 reps
-
3
Single Arm Tricep Extension (Cable)
3
20 reps
-
4A
Around The World
3
20 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Single Arm Tricep Extension (Cable)
3
15 reps
-
4A
Around The World
3
15 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
15 reps
-
3
Single Arm Tricep Extension (Cable)
4
15 reps
-
4A
Around The World
4
15 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2A
Seated Shoulder Press (Dumbbell)
5
8 reps
-
2B
Lateral Raise (Dumbbell)
5
15 reps
-
3
Single Arm Tricep Extension (Cable)
4
15 reps
-
4A
Around The World
4
15 reps
-
4B
Push Up
5
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
15 reps
-
2B
Hammer Curl
3
20 reps
-
3
Pull Through (Cable)
3
20 reps
-
4A
Reverse Fly
3
20 reps
-
4B
Single Arm Iso Row
3
20 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Seated Wide-Grip Row (Cable)
3
12 reps
-
2B
Hammer Curl
3
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4A
Reverse Fly
3
15 reps
-
4B
Single Arm Iso Row
3
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2A
Seated Wide-Grip Row (Cable)
4
10 reps
-
2B
Hammer Curl
4
15 reps
-
3
Pull Through (Cable)
4
15 reps
-
4A
Reverse Fly
4
15 reps
-
4B
Single Arm Iso Row
4
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2A
Seated Wide-Grip Row (Cable)
5
8 reps
-
2B
Hammer Curl
5
15 reps
-
3
Pull Through (Cable)
4
15 reps
-
4A
Reverse Fly
4
15 reps
-
4B
Single Arm Iso Row
4
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2A
Squat (Smith Machine)
3
15 reps
-
2B
Standing Calf Raise
3
20 reps
-
3
Single Leg Press
3
20 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5A
Farmer's Walk (Weighted)
3
-
5B
Walking Lunge (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Squat (Smith Machine)
3
12 reps
-
2B
Standing Calf Raise
3
15 reps
-
3
Single Leg Press
3
15 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5A
Farmer's Walk (Weighted)
3
-
5B
Walking Lunge (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2A
Squat (Smith Machine)
4
10 reps
-
2B
Standing Calf Raise
4
15 reps
-
3
Single Leg Press
4
15 reps
-
4
Glute Bridge (Bodyweight)
4
15 reps
-
5A
Farmer's Walk (Weighted)
4
-
5B
Walking Lunge (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
-
2A
Squat (Smith Machine)
5
8 reps
-
2B
Standing Calf Raise
5
15 reps
-
3
Single Leg Press
4
15 reps
-
4
Glute Bridge (Bodyweight)
4
15 reps
-
5A
Farmer's Walk (Weighted)
4
-
5B
Walking Lunge (Dumbbell)
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2A
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
4A
Around The World
3 Sets
20 Reps
-
4B
Push Up
3 Sets
AMRAP
-
5
Dead Bug (Weighted)
3 Sets
0.5 mins
-
6
Side Plank
3 Sets
0.5 mins
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2A
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
2B
Hammer Curl
3 Sets
20 Reps
-
3
Pull Through (Cable)
3 Sets
20 Reps
-
4A
Reverse Fly
3 Sets
20 Reps
-
4B
Single Arm Iso Row
3 Sets
20 Reps
-
5
Plank Dip
3 Sets
0.5 mins
-
6
Bird Dog
3 Sets
0.5 mins
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
2A
Squat (Smith Machine)
3 Sets
15 Reps
-
2B
Standing Calf Raise
3 Sets
20 Reps
-
3
Single Leg Press
3 Sets
20 Reps
-
4
Glute Bridge (Bodyweight)
3 Sets
20 Reps
-
5A
Farmer's Walk (Weighted)
3 Sets
-
5B
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-