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Conjugate for the men
by Broc D.
19 athletes joined
Program Description
To empower you to become the best version of yourself, both inside and outside the gym! Whether you are a seasoned athlete looking to take your performance to the next level or a beginner taking the first steps on your fitness journey this program is for you.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Athletics, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Mar 23, 2024 04:48
Last Edited
Jul 18, 2024 05:41
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
80%
90%
95%
100%
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@9.5
3
Skull Crusher
4 Sets
12 Reps
@8.5
4
Chin-Up (Bodyweight)
4 Sets
12 Reps
@10
5
Face Pull
4 Sets
25 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@10
7
Plank
4 Sets
1 mins
8
2km Row
1 Set
7 mins
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
65%
75%
85%
90%
95%
100%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
3
Box Jump
4 Sets
10 Reps
@6.5
4
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@9
5
Reverse Hyperextension
5 Sets
20 Reps
50%
6
Hollow Hold
3 Sets
1 mins
@8
Day 3
1
Jump Rope
1 Set
5 mins
@6
2
500m Row
1 Set
10 mins
@8.5
3
Band Pull Apart
1 Set
100 Reps
@8
4
Pull Through (Cable)
1 Set
100 Reps
@8
5
Sissy Squat
1 Set
100 Reps
@9.5
6
Hamstring Curl
1 Set
100 Reps
@8
7
Single Arm Overhead Tricep Extension
1 Set
100 Reps
@8
8
Side Bend (Dumbbell)
2 Sets
50 Reps
@7.5
Day 4
1
Bench Press (Barbell)
9 Sets
3 Reps
50%
2
Incline Bench Press (Dumbbell)
4 Sets
20 Reps
@7.5
3
Rolling Tricep Extension (Dumbbell)
4 Sets
20 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
12 Reps
@6.5
8
Kettlebell Halo
4 Sets
8 Reps
@6
Day 5
1
Box Squat (Barbell)
5 Sets
5 Reps
50%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@7.5
3
Box Jump
4 Sets
10 Reps
@6.5
4
Lying Leg Curl
4 Sets
20 Reps
@7.5
5
Reverse Hyperextension
4 Sets
30 Reps
75%
6
Calf Raise (Bodyweight)
1 Set
100 Reps
@9
7
Bear Crawl
4 Sets
24 Reps
@8
Day 6
1
Sprint
1 Set
20 mins
@10