French king | Workout Programs | Boostcamp App |

French king

by Charles

Program Description

Basic but simple

Program Overview

Level

Intermediate

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Feb 24, 2024 04:29

Last Edited

May 07, 2024 10:37

down_app

Day 1

1

Squat (Barbell)

3 Sets

8 Reps

2

Hack Squat

3 Sets

8 Reps

3

Leg Curl

3 Sets

12 Reps

4

Leg Extension

3 Sets

12 Reps

5

Seated Calf Raise

4 Sets

12 Reps

Day 3

1

Squat (Barbell)

3 Sets

8 Reps

2

Hack Squat

3 Sets

8 Reps

3

Leg Curl

3 Sets

12 Reps

4

Leg Extension

3 Sets

12 Reps

5

Seated Calf Raise

4 Sets

12 Reps

Day 4

1

Incline Bench Press (Barbell)

3 Sets

8 Reps

2

Chest Fly (Machine)

3 Sets

12 Reps

3

Chin-Up (Bodyweight)

3 Sets

10 Reps

4

Dip (Weighted)

3 Sets

12 Reps

5

Lateral Raise (Dumbbell)

3 Sets

10 Reps

6

Chest Press (Machine)

3 Sets

10 Reps

Day 5

1

Lat Pulldown

3 Sets

8 Reps

2

Seated Row (Cable)

3 Sets

10 Reps

3

Face Pull

3 Sets

15 Reps

4

Overhead Press (Barbell)

3 Sets

8 Reps

5

Bicep Curl (Cable)

3 Sets

12 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Day 2

1

Overhead Press (Barbell)

3 Sets

8 Reps

2

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

3

Bicep Curl (Cable)

3 Sets

12 Reps

4

Chest Press (Machine)

3 Sets

10 Reps

5

Pull-Up (Bodyweight)

3 Sets

10 Reps