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BVPT - June Program
by Shaun BVPT
19 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, 2024 11:34
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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
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2A
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
4A
Around The World
3 Sets
15 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
12 Reps
2A
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
2B
Hammer Curl
3 Sets
15 Reps
3
Pull Through (Cable)
3 Sets
15 Reps
4A
Reverse Fly
3 Sets
15 Reps
4B
Single Arm Iso Row
3 Sets
15 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
12 Reps
2A
Squat (Smith Machine)
3 Sets
12 Reps
2B
Standing Calf Raise
3 Sets
15 Reps
3
Single Leg Press
3 Sets
15 Reps
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
5A
Farmer's Walk (Weighted)
3 Sets
5B
Walking Lunge (Dumbbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2A
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
4A
Around The World
4 Sets
15 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
4 Sets
10 Reps
2A
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
2B
Hammer Curl
4 Sets
15 Reps
3
Pull Through (Cable)
4 Sets
15 Reps
4A
Reverse Fly
4 Sets
15 Reps
4B
Single Arm Iso Row
4 Sets
15 Reps
5
Plank Dip
3 Sets
0.5 mins
6
Bird Dog
3 Sets
0.5 mins
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2A
Squat (Smith Machine)
4 Sets
10 Reps
2B
Standing Calf Raise
4 Sets
15 Reps
3
Single Leg Press
4 Sets
15 Reps
4
Glute Bridge (Bodyweight)
4 Sets
15 Reps
5A
Farmer's Walk (Weighted)
4 Sets
5B
Walking Lunge (Dumbbell)
4 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
2A
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
2B
Lateral Raise (Dumbbell)
5 Sets
15 Reps
3
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
4A
Around The World
4 Sets
15 Reps
4B
Push Up
5 Sets
AMRAP
5
Dead Bug (Weighted)
3 Sets
0.5 mins
6
Side Plank
3 Sets
0.5 mins
Day 2
1
Lat Pulldown
5 Sets
8 Reps
2A
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
2B
Hammer Curl
5 Sets
15 Reps
3
Pull Through (Cable)
4 Sets
15 Reps
4A
Reverse Fly
4 Sets
15 Reps
4B
Single Arm Iso Row
4 Sets
15 Reps
5
Plank Dip
3 Sets
0.5 mins
6
Bird Dog
3 Sets
0.5 mins
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
2A
Squat (Smith Machine)
5 Sets
8 Reps
2B
Standing Calf Raise
5 Sets
15 Reps
3
Single Leg Press
4 Sets
15 Reps
4
Glute Bridge (Bodyweight)
4 Sets
15 Reps
5A
Farmer's Walk (Weighted)
4 Sets
5B
Walking Lunge (Dumbbell)
4 Sets
15 Reps