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Summer Maintenance P/P/L/U/L
by Drew H.
Program Description
Purpose of program is to maintain muscle and size during cut weight. Not designed for true bulking period
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 08:34
Last Edited
Jun 30, 2024 10:16
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6+ Reps
@9.5
2
Shoulder Press (Plate Loaded)
4 Sets
8 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 3
1
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
T-Bar Row
3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
5
Dip (Bodyweight)
4 Sets
AMRAP
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Hack Squat
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Hip Abductor (Machine)
3 Sets
10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
4 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
8 Reps
@9
5
Abs Crunch (Weighted)
4 Sets
10 Reps
@7