Full body high frequency | Workout Programs | Boostcamp App |

Full body high frequency

by Youssef H.

8 athletes joined

Program Description

Get jacked

Program Overview

Level

Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Mar 15, 2024 03:58

Last Edited

Jul 19, 2024 11:06

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Day 1

1

Squat (Barbell)

3 Sets

5 Reps

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

3

Bicep Curl (EZ Bar)

3 Sets

15 Reps

4

Pec Fly (Dumbbell)

3 Sets

15 Reps

5

Lat Pulldown

3 Sets

10 Reps

6

Hanging Leg Raise

3 Sets

12 Reps

Day 2

1

Bench Press (Barbell)

3 Sets

5 Reps

2

Tricep Pushdown (Cable)

3 Sets

15 Reps

3

Unilateral Cable Fly

3 Sets

15 Reps

4

Romanian Deadlift (Barbell)

3 Sets

12 Reps

5

Seated Row (Cable)

3 Sets

15 Reps

6

Lateral Raise (Dumbbell)

3 Sets

12 Reps

7

Shrug (Barbell)

3 Sets

15 Reps

Day 4

1

Dip (Bodyweight)

3 Sets

12 Reps

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

3

Belt Squat

3 Sets

15 Reps

4

Overhead Tricep Extension (Cable)

3 Sets

15 Reps

5

Wide Grip Lat Pulldown

3 Sets

15 Reps

6

Lateral Raise (Cable)

3 Sets

20 Reps

7

Face Pull

3 Sets

20 Reps

Day 5

1

Concentration Curl

3 Sets

10 Reps

2

Seated Military Press (Barbell)

3 Sets

10 Reps

3

Pec Fly (Dumbbell)

3 Sets

15 Reps

4

Lateral Raise (Dumbbell)

3 Sets

15 Reps

5

Seated Row (Cable)

3 Sets

12 Reps

6

Cable Crunch

3 Sets

15 Reps

7

Seated Calf Raise

3 Sets

15 Reps

Day 3

1

Chin-Up (Bodyweight)

3 Sets

12 Reps

2

Hammer Curl

3 Sets

8 Reps

3

Seated Wide-Grip Row (Cable)

3 Sets

10 Reps

4

Face Pull

3 Sets

12 Reps

5

Belt Squat

3 Sets

15 Reps

6

Seated Calf Raise

3 Sets

15 Reps