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FuFo - What doesn't kill you makes you Stronger.
by Bernard W.
3 athletes joined
5.0
(1 rating)
Program Description
Stuck without progress? Ready to destroy yourself to get the gains? Try this Fuck around and find out program. It might work, it might not, either way you're going to be putting in work. Every second week you test for strength gains and input new training maxes, then restart ad infinitum. Day 1 - Focus on Chest, Back and Biceps Day 2 - Focus on Quads, Calves and Squats Day 3 - Focus on Shoulders, Triceps and Chest Day 4 - Focus on Glutes, Hammies and Deadlifts Day 5 - Focus on Chest, Triceps, Upper Back Day 6 - Focus on Quads, Calves, Squats and Core
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jan 24, 2024 02:56
Last Edited
May 20, 2024 02:47
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Week 1
1 / 1 Weeks
Day 3
1
Chest Fly (Cable)
4 Sets
10 Reps
@7
2
Lateral Raise (Cable)
4 Sets
10 Reps
@7.5
3
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Incline Bench Press (Barbell)
5 Sets
6 Reps
80%
5
Front Raise
4 Sets
10 Reps
@8
6
Chest Fly (Machine)
5 Sets
10 Reps
@8.5
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
8
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
@9.5
9
Incline Bench Press (Smith Machine)
4 Sets
AMRAP
@10
Day 4
1
Back Extension (Weighted)
4 Sets
10 Reps
@7
2
Hamstring Curl
4 Sets
10 Reps
@7.5
3
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Good Morning
5 Sets
6 Reps
@8
5
Hip Thrust (Barbell)
5 Sets
10 Reps
@8.5
6
Hip Abductor (Machine)
4 Sets
6 Reps
@8
7
Hip Adductor (Machine)
4 Sets
6 Reps
@8
8
Rack Pull (Barbell)
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Pec Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Bench Press (Close Grip)
5 Sets
1 Set
8 Reps
8 Reps
@9
@8
4
JM Press
4 Sets
10 Reps
@7.5
5
Single Arm Row (Dumbbell)
5 Sets
8 Reps
@7.5
6
T-Bar Row
4 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Lat Pulldown
6 Sets
8 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
9
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Leg Extension
4 Sets
8 Reps
@7.5
2
Leg Press
6 Sets
10 Reps
@8
3
Squat (Paused)
6 Sets
6 Reps
@9
4
Hack Squat
4 Sets
12 Reps
@8.5
5
Zercher Squat (Barbell)
5 Sets
8 Reps
@7
6
Seated Calf Raise
4 Sets
15 Reps
@9
7
Step-Up (Weighted)
4 Sets
8 Reps
@8
8
Decline Crunch
5 Sets
AMRAP
@8
9
Box Jump
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
60%
2
Lying Tricep Extension (Barbell)
4 Sets
6 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
10 Reps
50%
65%
80%
90%
65%
4
Lat Pulldown
5 Sets
8 Reps
@8
5
Pendlay Row
5 Sets
5 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
21 Reps
@7.5
7
Concentration Curl
4 Sets
10 Reps
@7
8
Single Arm Row (Dumbbell)
6 Sets
4 Reps
@9
9
Dip (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Leg Extension
5 Sets
8 Reps
@6.5
2
Standing Calf Raise
4 Sets
10 Reps
@7.5
3
Squat (Barbell)
2 Sets
2 Sets
2 Sets
3 Sets
10 Reps
8 Reps
6 Reps
4 Reps
50%
65%
80%
90%
4
Zercher Squat (Barbell)
5 Sets
6 Reps
@8
5
Single Leg Press
5 Sets
6 Reps
@9
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Lunge (Barbell)
5 Sets
5 Reps
@7.5
8
Box Jump
3 Sets
AMRAP
@10