CHATGPT PHD SCIENCE BASED PROTOCOL | Workout Programs | Boostcamp App |

CHATGPT PHD SCIENCE BASED PROTOCOL

by simon K.

1 athletes joined

Program Description

OPTIMIZED PROGRAM CREATED BY SCIENCE BASED AI TRAINED ON 200K+ PHD DATA POINTS

Program Overview

Level

Novice, Intermediate, Beginner

Goal

Athletics, Powerbuilding, Bodybuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

May 30, 2024 01:38

Last Edited

Jul 18, 2024 06:45

down_app

Day 2

1

Ring Dip

3 Sets

7 Reps

2

Bench Press (Barbell)

4 Sets

7 Reps

3

Overhead Press (Barbell)

3 Sets

7 Reps

4

Lateral Raise (Dumbbell)

3 Sets

12 Reps

5

Face Pull

3 Sets

12 Reps

Day 1

1

High Bar Squat (Barbell)

5 Sets

7 Reps

2

Romanian Deadlift (Barbell)

3 Sets

7 Reps

3

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

4

Hanging Leg Raise

3 Sets

15 Reps

5

Plank

3 Sets

1 mins

Day 5

1

Stretching

1 Set

20 mins

Day 6

1

Pull-Up (Weighted)

4 Sets

7 Reps

2

Barbell Row

4 Sets

7 Reps

3

Dumbbell Row

3 Sets

10 Reps

4

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Day 7

1

Walk

1 Set

30 mins

Day 3

1

Squat (Paused)

3 Sets

7 Reps

2

Deadlift (Barbell)

3 Sets

5 Reps

3

Pull-Up (Weighted)

3 Sets

7 Reps

4

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

5

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Day 4

1

Ring Dip

2 Sets

7 Reps

2

Chin-Up (Weighted)

3 Sets

8 Reps

3

Skull Crusher

3 Sets

12 Reps

4

Hammer Curl

3 Sets

12 Reps

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

6

Sprint

1 Set

20 mins