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BoostcampPNG
Full body a/b
by Lexy P
1 athletes joined
Program Description
Newbie gains
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
70 minutes
Created
Jun 13, 2024 11:09
Last Edited
Jun 14, 2024 01:50
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Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
@7.5-8
2
Bench Press (Barbell)
3 Sets
5-6 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
5-6 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6.5
5
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7.5
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
4
Push Press (Barbell)
2 Sets
6 Reps
@7.5
Day 1
1
Trap Bar Deadlift
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@7.5
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
4
Push Press (Barbell)
2 Sets
6 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
5 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
4
Push Press (Barbell)
2 Sets
8 Reps
@7
5
Goblet Squat
3 Sets
10 Reps
@7.5