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Camillas Program
by Anders P.
2 athletes joined
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 09, 2024 07:24
Last Edited
May 14, 2024 06:27
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Week 1
1 / 12 Weeks
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
8-12 Reps
@8
6
Leg Curl
2 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-15 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10