logo
BoostcampPNG

Program - Victoria Full body 3x

by null
2 athletes joined

Program Description

Disks

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 07, 2025 06:02
  • Last Edited
    May 27, 2025 09:13
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15+ reps
-
2
Squat (Smith Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
2
10+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15+ reps
-
2
Squat (Smith Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
2
10+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15+ reps
-
2
Squat (Smith Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
2
10+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15+ reps
-
2
Squat (Smith Machine)
2
10+ reps
-
3
Underhand Lat Pulldown
2
10+ reps
-
4
Hip Adductor (Machine)
3
15+ reps
-
5
Hip Abductor (Machine)
3
15+ reps
-
6
Bicep Curl (Cable)
2
12+ reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8+ reps
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Hip Thrust (Machine)
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8+ reps
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Hip Thrust (Machine)
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8+ reps
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Hip Thrust (Machine)
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8+ reps
-
2
Pec Deck (Machine)
2
12+ reps
-
3
Hip Thrust (Machine)
3
10+ reps
-
4
Lateral Raise (Dumbbell)
2
20+ reps
-
5
Reverse Pec Deck
2
15+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Cable Chest Press
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Cable Chest Press
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Cable Chest Press
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12+ reps
-
2
Incline Cable Chest Press
2
15+ reps
-
3
Chest Supported Row (Machine)
2
12+ reps
-
4
Leg Curl
3
10+ reps
-
5
Leg Extension
3
10+ reps
-
6
Abs Crunch (Weighted)
3
20+ reps
-
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
15+ Reps
-
2
Squat (Smith Machine)
2 Sets
10+ Reps
-
3
Underhand Lat Pulldown
2 Sets
10+ Reps
-
4
Hip Adductor (Machine)
3 Sets
15+ Reps
-
5
Hip Abductor (Machine)
3 Sets
15+ Reps
-
6
Bicep Curl (Cable)
2 Sets
12+ Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12+ Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8+ Reps
-
2
Pec Deck (Machine)
2 Sets
12+ Reps
-
3
Hip Thrust (Machine)
3 Sets
10+ Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
20+ Reps
-
5
Reverse Pec Deck
2 Sets
15+ Reps
-
6
Abs Crunch (Weighted)
3 Sets
20+ Reps
-
Day 3
1
Leg Press
2 Sets
12+ Reps
-
2
Incline Cable Chest Press
2 Sets
15+ Reps
-
3
Chest Supported Row (Machine)
2 Sets
12+ Reps
-
4
Leg Curl
3 Sets
10+ Reps
-
5
Leg Extension
3 Sets
10+ Reps
-
6
Abs Crunch (Weighted)
3 Sets
20+ Reps
-