CabPHUL | Workout Programs | Boostcamp App |

CabPHUL

by Alex H.

3 athletes joined

Program Description

Build muscle, be strong, move well - safely

Program Overview

Level

Intermediate, Advanced

Goal

Athletics, Powerbuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Jan 23, 2024 11:26

Last Edited

May 08, 2024 02:12

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Day 1

1

Trap Bar Deadlift

2 Sets

2 Sets

1 Set

3-5 Reps

3-5 Reps

3-5 Reps

@8

@8.5

@9

2

Front Squat (Barbell)

3 Sets

5-8 Reps

@8

3

Front Foot Elevated Reverse Lunge

3 Sets

8-12 Reps

@8

4

Glute-Ham Raise

3 Sets

8-12 Reps

@8

5

Suitcase Carry

3 Sets

0.5 mins

@7

Day 2

1

Bench Press (Barbell)

5 Sets

3-5 Reps

@9

2

Bench Press (Close Grip)

3 Sets

8-12 Reps

@8

3

Chin-Up (Bodyweight)

3 Sets

3-5 Reps

@8.5

4

Seated Row (Cable)

3 Sets

12 Reps

@7.5

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@7.5

6

Alternating Dumbbell Curl

3 Sets

15 Reps

@7.5

Day 3

1

Run

1 Set

45-60 mins

@6

Day 4

1

Front Squat (Barbell)

4 Sets

8-12 Reps

@7.5

2

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

@7

3

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

@7.5

4

Seated Hamstring Curl

3 Sets

8-12 Reps

@7

5

Farmer's Walk (Weighted)

3 Sets

0.5 Reps

@8

6

Pallof Press

3 Sets

15 Reps

@7

Day 5

1

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@8

2

Bent Over Row (Barbell)

3 Sets

8-12 Reps

@8

3

Overhead Press (Barbell)

3 Sets

8-12 Reps

@7.5

4

Lat Pulldown

3 Sets

15 Reps

@7.5

5

Bicep Curl (Barbell)

3 Sets

15 Reps

@8

6

Tricep Extension (Banded)

1 Set

2 Sets

20 Reps

20 Reps

@8

@7.5