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BoostcampPNG
Godkiller
by Brandon H.
6 athletes joined
Program Description
Build strength in the big four lifts while also adding size.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 28, 2024 09:44
Last Edited
May 08, 2024 02:28
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
20 Reps
@7
4
Leg Extension
3 Sets
20 Reps
@9
5
Hamstring Curl
3 Sets
20 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
10 Reps
@7
2A
Lat Pulldown
3 Sets
15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Hammer Curl
8 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
8 Sets
15 Reps
@9
Day 3
1
Deadlift (Deficit)
3 Sets
10 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
Day 4
1A
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2A
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@7
3
Bench Press (Close Grip)
3 Sets
15 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@7
5
Bicep Curl (EZ Bar)
8 Sets
15 Reps
@9
6
Dip (Weighted)
8 Sets
15 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9
2A
Upright Row (Cable)
4 Sets
20 Reps
@9
3
Alternating Dumbbell Curl
4 Sets
20 Reps
@9
4
French Press
4 Sets
20 Reps
@9
5
Push Up
4 Sets
@10
6
Chin-Up (Bodyweight)
4 Sets
@10
7
Leg Raise (Captain's Chair)
4 Sets
@10