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BoostcampPNG
CutStrentgh
by Adrian P.
2 athletes joined
Program Description
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Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
Jun 23, 2024 03:03
Last Edited
Jun 28, 2024 02:49
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Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@10
4
Dumbbell Row
3 Sets
6-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Bench Press (Close Grip)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Concentration Curl
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
55 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Dumbbell Row
3 Sets
6-16 Reps
@9
4
Pull-Up (Weighted)
4 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
33 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
33 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@10
4
Dumbbell Row
3 Sets
6-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
33 Reps
70%
80%
90%
2
Bench Press (Close Grip)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Concentration Curl
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
33 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Dumbbell Row
3 Sets
6-16 Reps
@9
4
Pull-Up (Weighted)
4 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Pull-Up (Weighted)
4 Sets
12 Reps
@10
4
Dumbbell Row
3 Sets
6-16 Reps
@9
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
75%
85%
95%
2
Bench Press (Close Grip)
5 Sets
10 Reps
60%
3
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9
4
One Arm Lateral Raise (Dumbbell)
3 Sets
12-21 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-14 Reps
@9
6
Concentration Curl
2 Sets
8-16 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
16 Reps
@9
8
Neck Curl
2 Sets
30 Reps
@9
9
Neck Extension
1 Set
30 Reps
@9
10
Neck Flexion
1 Set
30 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
11 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Dumbbell Row
3 Sets
6-16 Reps
@9
4
Pull-Up (Weighted)
4 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
8-20 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-20 Reps
@9
7
Hanging Leg Raise
2 Sets
5 Reps
@9
8
Leg Curl
2 Sets
20 Reps
@9
9
Leg Extension
2 Sets
20 Reps
@9
10
Face Pull
3 Sets
20 Reps
@9