Ethan 3 day | Workout Programs | Boostcamp App |

Ethan 3 day

by Mike F.

2 athletes joined

Program Description

Hypertrophy/Strength

Program Overview

Level

Novice

Goal

Athletics, Powerbuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

100 minutes

Created

May 12, 2024 01:17

Last Edited

Jun 02, 2024 02:05

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Day 2

1

Hack Squat

3 Sets

8-12 Reps

2

Leg Extension

3 Sets

8-12 Reps

3

Seated Calf Raise

3 Sets

10-15 Reps

4

Skull Crusher

4 Sets

10-15 Reps

5

Bicep Curl (EZ Bar)

4 Sets

10-15 Reps

Day 3

1

Romanian Deadlift (Dumbbell)

3 Sets

8-12 Reps

2

Lat Pulldown

3 Sets

8-12 Reps

3

Underhand Lat Pulldown

3 Sets

10-15 Reps

4

Chest Supported Row (Machine)

3 Sets

8-12 Reps

5

Incline Curl (Dumbbell)

3 Sets

10-15 Reps

Day 1

1

Bench Press (Barbell)

2 Sets

6-10 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

3

Pec Deck (Machine)

2 Sets

8-12 Reps

4

Seated Shoulder Press (Dumbbell)

2 Sets

8-12 Reps

5

Lateral Raise (Dumbbell)

2 Sets

10-15 Reps

6

Seated Hamstring Curl

4 Sets

8-12 Reps

7

Cardio Of Choice

1 Set

15 mins