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BoostcampPNG
Yut
by Phillip B.
1 athletes joined
Program Description
Strength with some endurance.
Program Overview
Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
Jun 21, 2024 08:01
Last Edited
Jul 15, 2024 10:48
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
70%
2
Bench Press (Wide Grip)
5 Sets
6 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
6 Reps
@8
4
Pec Fly (Dumbbell)
4 Sets
7 Reps
@8
5
Cable Crossover
4 Sets
7 Reps
@8
6
Landmine Twist
4 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
70%
2
Lat Pulldown
4 Sets
7 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
7 Reps
@8
4
T-Bar Row
4 Sets
7 Reps
@8
5
Kroc Row
4 Sets
7 Reps
@8
6
Russian Twist
4 Sets
10 Reps
@7
Day 3
1
Alternating Dumbbell Curl
4 Sets
8 Reps
@7
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7
3
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@7
4
Skull Crusher
4 Sets
8 Reps
@7
5
Hammer Curl
4 Sets
8 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
1-5 mins
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
6 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
6 Reps
@8
3
Standing pin Press
5 Sets
6 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
7 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
7 Reps
@8
6
Ab Wheel
4 Sets
10 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
6 Reps
70%
2A
Standing Calf Raise
4 Sets
7 Reps
@8
3
Front Squat (Barbell)
5 Sets
6 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
7 Reps
@8
5
Hamstring Curl
4 Sets
7 Reps
@8
7
Step-Up (Weighted)
1 Set
10-30 mins
@8