fortis aedificavit | Workout Programs | Boostcamp App |

fortis aedificavit

by Giri Y.

Program Description

gets you strong and builds muscles too take a deload after 3rd week and then repeat the cycle

Program Overview

Level

Novice, Intermediate

Goal

Powerbuilding, Powerlifting

Equipment

Garage Gym

Program Length

3 weeks

Time Per Workout

70 minutes

Created

Feb 22, 2024 11:02

Last Edited

May 08, 2024 02:26

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Day 4

1

Bench Press (Barbell)

4 Sets

8 Reps

@10

2

Lat Pulldown

4 Sets

8 Reps

@10

3

Lying Tricep Extension (Barbell)

3 Sets

10 Reps

@9

Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

@10

2

Lat Pulldown

4 Sets

8 Reps

@10

3

Lying Tricep Extension (Barbell)

3 Sets

10 Reps

@9

Day 5

1

Squat (Barbell)

4 Sets

8 Reps

@8.5

2

Overhead Press (Barbell)

3 Sets

8 Reps

@9

3

Bicep Curl (Cable)

3 Sets

10 Reps

@10

4

Bent Over Row (Barbell)

4 Sets

8 Reps

@9.5

Day 2

1

Squat (Barbell)

4 Sets

8 Reps

@8.5

2

Overhead Press (Barbell)

3 Sets

8 Reps

@9

3

Bicep Curl (Cable)

3 Sets

10 Reps

@10

4

Bent Over Row (Barbell)

4 Sets

8 Reps

@9.5

Day 6

1

Romanian Deadlift (Barbell)

2 Sets

6 Reps

@10

2

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@9

3

Leg Extension

3 Sets

8 Reps

@9.5

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@9

Day 3

1

Romanian Deadlift (Barbell)

2 Sets

6 Reps

@10

2

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@9

3

Leg Extension

3 Sets

8 Reps

@9.5

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@9