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averys bodyadayadayada program

by Ryder R.
1 athletes joined

Program Description

It says only 1 week, but please repeat to a tea every week, just increase the weight from previous week

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 06:02
  • Last Edited
    Jun 18, 2025 11:11

Summary

Dive into Avery's Bodyadayadayada Program, a focused one-week training plan designed to sculpt your legs and upper body through three dynamic sessions. Each workout emphasizes progressive overload, ensuring you challenge yourself with every rep while honing in on glute, hamstring, and upper body strength. With a mix of machine and dumbbell exercises, you'll build muscle and endurance efficiently. Get ready to push your limits and achieve noticeable results in just one week!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 8
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Glute Kickback
3
12-15 reps
RPE 7
5
Stairmaster
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Tricep Extension (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10-12 reps
RPE 8
2
Lunge (Dumbbell)
3
10-12 reps
RPE 7
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
10-12 Reps
@8
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@9
4
Glute Kickback
3 Sets
12-15 Reps
@7
5
Stairmaster
1 Set
15 mins
@6
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@7
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
3
Tricep Extension (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
Day 3
1
Seated Hamstring Curl
4 Sets
10-12 Reps
@8
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
3
Goblet Squat
3 Sets
12-15 Reps
@7
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@7