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Gabe’s Work.
by Evan W.
4 athletes joined
Program Description
This program utilizes linear periodization to increase size and strength over four weeks. Designed to be run consecutively with deloads in between as needed.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 14, 2024 08:48
Last Edited
May 07, 2024 10:38
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Chest Press (Machine)
3 Sets
15 Reps
@8
3
Cable Crossover
2 Sets
15 Reps
@8
4
Tricep Extension (Cable)
2 Sets
15 Reps
@8
Day 2
1
Seated Row (Machine)
3 Sets
15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Bicep Curl (Cable)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Seated Shoulder Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
4
Hamstring Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Bicep Curl (EZ Bar)
3 Sets
4
Hammer Curl
3 Sets
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Tricep Extension (Cable)
2 Sets
15 Reps
4
Tricep Extension (Barbell)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets