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BoostcampPNG
Q2 6 week programma
by
2 athletes joined
Program Description
Just to make a quick but good workout programme with several workouts
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 01, 2024 06:50
Last Edited
Jul 08, 2024 03:08
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Cable Crossover
4 Sets
12 Reps
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
8
Plank
3 Sets
Day 2
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
2
Dumbbell Row
4 Sets
8-10 Reps
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
6
Hyperextension
4 Sets
8-15 Reps
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
8
V-Up
4 Sets
10 Reps
Day 6
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Dip (Bodyweight)
3 Sets
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
6
Push Up
4 Sets
10-25 Reps
7
Plank
3 Sets
8
Side Plank
3 Sets
Day 3
1
Military Press (Barbell)
4 Sets
8-12 Reps
2
High Pull
4 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
4
Rear Delt Row
4 Sets
10-12 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Shrug (Dumbbell)
4 Sets
10 Reps
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 4
1
Squat (Low Bar)
4 Sets
8-10 Reps
2
Leg Extension
4 Sets
10-15 Reps
3
Leg Press
4 Sets
8-10 Reps
4
Hamstring Curl
4 Sets
8-10 Reps
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
10-15 Reps
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
2
Single Arm Pushdown
4 Sets
8-12 Reps
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
7
Cable Crunch
4 Sets
8-12 Reps
8
Russian Twist
4 Sets
8-10 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Cable Crossover
4 Sets
12 Reps
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
8
Plank
3 Sets
Day 6
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
2
Dumbbell Row
4 Sets
8-10 Reps
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
6
Hyperextension
4 Sets
8-15 Reps
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
8
V-Up
4 Sets
10 Reps
Day 1
1
Lat Pulldown
4 Sets
10-12 Reps
2
Chin-Up (Bodyweight)
4 Sets
10 Reps
3
Dumbbell Row
4 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Meadow Row
4 Sets
10-12 Reps
7
Plank
4 Sets
8
Sit Up
4 Sets
10-25 Reps
Day 3
1
Single Leg Deadlift
4 Sets
5-8 Reps
2
Squat (Smith Machine)
4 Sets
8-10 Reps
3
Split Squat (Smith Machine)
4 Sets
5-8 Reps
4
Back Extension (Weighted)
4 Sets
10-15 Reps
5
Hip Abductor (Machine)
4 Sets
8-10 Reps
6
Lunge (Kettlebell)
4 Sets
8-10 Reps
7
Plank
4 Sets
8
Wood Chop
4 Sets
15 Reps
Day 4
1
Bicep Curl (Barbell)
4 Sets
10-12 Reps
2
Dip (Bodyweight)
4 Sets
8-12 Reps
3
Bicep Curl (Cable)
4 Sets
8-10 Reps
4
Hammer Curl
4 Sets
8-12 Reps
5
Single Arm Pushdown
4 Sets
8-10 Reps
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Side Bend (Dumbbell)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 2
1
Arnold Press
4 Sets
8-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
4
Push Press (Barbell)
4 Sets
10-12 Reps
5
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
6
Shrug (Dumbbell)
4 Sets
10-15 Reps
7
Plank
4 Sets
8
V-Up
4 Sets
10-15 Reps
Day 4
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Dip (Bodyweight)
3 Sets
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
6
Push Up
4 Sets
10-25 Reps
7
Plank
3 Sets
8
Side Plank
3 Sets
Day 5
1
Lat Pulldown
4 Sets
10-12 Reps
2
Chin-Up (Bodyweight)
4 Sets
10 Reps
3
Dumbbell Row
4 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Meadow Row
4 Sets
10-12 Reps
7
Plank
4 Sets
8
Sit Up
4 Sets
10-25 Reps
Day 1
1
Military Press (Barbell)
4 Sets
8-12 Reps
2
High Pull
4 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
4
Rear Delt Row
4 Sets
10-12 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Shrug (Dumbbell)
4 Sets
10 Reps
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 2
1
Squat (Low Bar)
4 Sets
8-10 Reps
2
Leg Extension
4 Sets
10-15 Reps
3
Leg Press
4 Sets
8-10 Reps
4
Hamstring Curl
4 Sets
8-10 Reps
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
10-15 Reps
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
Day 3
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
2
Single Arm Pushdown
4 Sets
8-12 Reps
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
7
Cable Crunch
4 Sets
8-12 Reps
8
Russian Twist
4 Sets
8-10 Reps
Day 6
1
Arnold Press
4 Sets
8-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
4
Push Press (Barbell)
4 Sets
10-12 Reps
5
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
6
Shrug (Dumbbell)
4 Sets
10-15 Reps
7
Plank
4 Sets
8
V-Up
4 Sets
10-15 Reps
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Cable Crossover
4 Sets
12 Reps
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
8
Plank
3 Sets
Day 4
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
2
Dumbbell Row
4 Sets
8-10 Reps
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
6
Hyperextension
4 Sets
8-15 Reps
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
8
V-Up
4 Sets
10 Reps
Day 5
1
Military Press (Barbell)
4 Sets
8-12 Reps
2
High Pull
4 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
4
Rear Delt Row
4 Sets
10-12 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Shrug (Dumbbell)
4 Sets
10 Reps
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 6
1
Squat (Low Bar)
4 Sets
8-10 Reps
2
Leg Extension
4 Sets
10-15 Reps
3
Leg Press
4 Sets
8-10 Reps
4
Hamstring Curl
4 Sets
8-10 Reps
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
10-15 Reps
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
Day 1
1
Single Leg Deadlift
4 Sets
5-8 Reps
2
Squat (Smith Machine)
4 Sets
8-10 Reps
3
Split Squat (Smith Machine)
4 Sets
5-8 Reps
4
Back Extension (Weighted)
4 Sets
10-15 Reps
5
Hip Abductor (Machine)
4 Sets
8-10 Reps
6
Lunge (Kettlebell)
4 Sets
8-10 Reps
7
Plank
4 Sets
8
Wood Chop
4 Sets
15 Reps
Day 2
1
Bicep Curl (Barbell)
4 Sets
10-12 Reps
2
Dip (Bodyweight)
4 Sets
8-12 Reps
3
Bicep Curl (Cable)
4 Sets
8-10 Reps
4
Hammer Curl
4 Sets
8-12 Reps
5
Single Arm Pushdown
4 Sets
8-10 Reps
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Side Bend (Dumbbell)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 2
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Dip (Bodyweight)
3 Sets
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
6
Push Up
4 Sets
10-25 Reps
7
Plank
3 Sets
8
Side Plank
3 Sets
Day 3
1
Lat Pulldown
4 Sets
10-12 Reps
2
Chin-Up (Bodyweight)
4 Sets
10 Reps
3
Dumbbell Row
4 Sets
10-12 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Meadow Row
4 Sets
10-12 Reps
7
Plank
4 Sets
8
Sit Up
4 Sets
10-25 Reps
Day 5
1
Single Leg Deadlift
4 Sets
5-8 Reps
2
Squat (Smith Machine)
4 Sets
8-10 Reps
3
Split Squat (Smith Machine)
4 Sets
5-8 Reps
4
Back Extension (Weighted)
4 Sets
10-15 Reps
5
Hip Abductor (Machine)
4 Sets
8-10 Reps
6
Lunge (Kettlebell)
4 Sets
8-10 Reps
7
Plank
4 Sets
8
Wood Chop
4 Sets
15 Reps
Day 1
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
2
Single Arm Pushdown
4 Sets
8-12 Reps
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
7
Cable Crunch
4 Sets
8-12 Reps
8
Russian Twist
4 Sets
8-10 Reps
Day 6
1
Bicep Curl (Barbell)
4 Sets
10-12 Reps
2
Dip (Bodyweight)
4 Sets
8-12 Reps
3
Bicep Curl (Cable)
4 Sets
8-10 Reps
4
Hammer Curl
4 Sets
8-12 Reps
5
Single Arm Pushdown
4 Sets
8-10 Reps
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Side Bend (Dumbbell)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 4
1
Arnold Press
4 Sets
8-10 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
3
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
4
Push Press (Barbell)
4 Sets
10-12 Reps
5
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
6
Shrug (Dumbbell)
4 Sets
10-15 Reps
7
Plank
4 Sets
8
V-Up
4 Sets
10-15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10-12 Reps
2
Dumbbell Row
4 Sets
8-10 Reps
3
Underhand Lat Pulldown
4 Sets
10-12 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
5
Deadlift (Smith Machine)
4 Sets
8-10 Reps
6
Hyperextension
4 Sets
8-15 Reps
7
Side Bend (Dumbbell)
4 Sets
15-20 Reps
8
V-Up
4 Sets
10 Reps
Day 4
1
Squat (Low Bar)
4 Sets
8-10 Reps
2
Leg Extension
4 Sets
10-15 Reps
3
Leg Press
4 Sets
8-10 Reps
4
Hamstring Curl
4 Sets
8-10 Reps
5
Hip Thrust (Barbell)
4 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
10-15 Reps
7
Reverse Abs Crunch (Bodyweight)
4 Sets
10-25 Reps
8
Side Bend (Dumbbell)
4 Sets
10-15 Reps
Day 3
1
Military Press (Barbell)
4 Sets
8-12 Reps
2
High Pull
4 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
4
Rear Delt Row
4 Sets
10-12 Reps
5
Face Pull
4 Sets
10-15 Reps
6
Shrug (Dumbbell)
4 Sets
10 Reps
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
8
Plank
4 Sets
Day 6
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
3
Dip (Bodyweight)
3 Sets
4
Dumbbell Bench Pullover
4 Sets
8-10 Reps
5
Pec Fly (Dumbbell)
4 Sets
8-10 Reps
6
Push Up
4 Sets
10-25 Reps
7
Plank
3 Sets
8
Side Plank
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Cable Crossover
4 Sets
12 Reps
6
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
7
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
8
Plank
3 Sets
Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
2
Single Arm Pushdown
4 Sets
8-12 Reps
3
Skull Crusher (Barbell)
4 Sets
8-10 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
5
Alternating Dumbbell Curl
4 Sets
8-10 Reps
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
7
Cable Crunch
4 Sets
8-12 Reps
8
Russian Twist
4 Sets
8-10 Reps