Dark Tetrad Super Saiyan Giga Mogger | Workout Programs | Boostcamp App |

Dark Tetrad Super Saiyan Giga Mogger

by Hrishant A.

Program Description

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Program Overview

Level

Novice

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Apr 16, 2024 11:04

Last Edited

May 07, 2024 10:46

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Day 1

1

Romanian Deadlift (Dumbbell)

2 Sets

6-10 Reps

@8.5

2

Standing Calf Raise

4 Sets

15 Reps

@10

3

Hack Squat

2 Sets

5-10 Reps

@9

4

Bulgarian Split Squat (Dumbbell)

2 Sets

10-15 Reps

@8

5A

Leg Extension

2 Sets

8-12 Reps

@10

5B

Leg Curl

2 Sets

10-20 Reps

@10

Day 2

1

Bench Press (Barbell)

3 Sets

5-10 Reps

@8

2

Seated Dumbbell Curl

2 Sets

6-15 Reps

@10

3

French Press

2 Sets

10-20 Reps

@9

4A

V-Handle Tricep Pushdown (Cable)

2 Sets

6-10 Reps

@10

4B

Reverse Bicep Curl (Dumbbell)

2 Sets

8-12 Reps

@10

5

Decline Crunch (Weighted)

2 Sets

10-15 Reps

@10

6

Hanging Leg Raise

3 Sets

10-15 Reps

@10

Day 3

1

Weighted ring push ups

3 Sets

8-12 Reps

@9

2

Seated Shoulder Press (Dumbbell)

2 Sets

6-12 Reps

@8

3A

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

@10

3B

Rear Delt Fly (Dumbbell)

2 Sets

8-15 Reps

@10

4

Hammer Curl

3 Sets

5-10 Reps

@10

5A

Reverse Bicep Curl (Dumbbell)

2 Sets

8-12 Reps

@10

5B

Tricep Extension (Cable)

2 Sets

6-10 Reps

@10

6A

Cable Crunch

2 Sets

8-15 Reps

@10

6B

Hanging Leg Raise

3 Sets

8-15 Reps

@10

Day 5

1

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

@8

2

Chin-Up (Bodyweight)

1 Set

50-100 Reps

3

Dip (Bodyweight)

1 Set

50-100 Reps

4

Tricep Extension (Cable)

2 Sets

6-10 Reps

@10

5

Bayesian Curl

2 Sets

8-12 Reps

@10

6

Pullover (Dumbbell)

3 Sets

8-20 Reps

@8

Day 4

1

High Bar Squat (Barbell)

3 Sets

5-8 Reps

@8

2

Seated Row (Cable)

2 Sets

8-12 Reps

@9

3

Seated Hamstring Curl

2 Sets

6-20 Reps

@10

4

Standing Calf Raise

3 Sets

6-12 Reps

@10

5

Leg Extension

2 Sets

8-15 Reps

@10