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BoostcampPNG
STFF 1.0
by HanNguyenSnF
2 athletes joined
Program Description
General strength and size gains for athletes and fighters.
Program Overview
Level
Intermediate, Novice, Beginner
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jul 06, 2024 05:08
Last Edited
Jul 16, 2024 10:11
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Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8 Reps
@8
4
Abs Crunch (Weighted)
1 Set
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Standing Calf Raise
3 Sets
8 Reps
@8
3
Glute-Ham Raise
1 Set
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
4
Abs Crunch (Weighted)
1 Set
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Standing Calf Raise
3 Sets
12 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@10
Day 5
1
Dumbbell Row
3 Sets
15 Reps
@8
2
Overhead Press (Barbell)
3 Sets
15 Reps
@8
3
Hammer Curl
3 Sets
16 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Standing Calf Raise
3 Sets
16 Reps
@8
3
Abs Crunch (Weighted)
3 Sets
16 Reps
@10