Going Ninja | Workout Programs | Boostcamp App |

Going Ninja

by null

3 athletes joined

Program Description

Transforming you into a ripped assassin.

Program Overview

Level

Beginner, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Feb 27, 2024 12:49

Last Edited

May 30, 2024 04:00

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Day 1

1

Bench Press (Barbell)

4 Sets

8 Reps

2

Pendlay Row

4 Sets

12 Reps

3

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

4

Lat Pulldown

3 Sets

12 Reps

5

Dip (Bodyweight)

4 Sets

AMRAP

6

Bicep Curl (EZ Bar)

4 Sets

10 Reps

Day 2

1

Squat (Barbell)

4 Sets

8 Reps

2

Seated Overhead Press (Dumbbell)

4 Sets

12 Reps

3

Deadlift (Barbell)

4 Sets

12 Reps

4

Lateral Raise (Cable)

4 Sets

12 Reps

5

Reverse Pec Deck

3 Sets

20 Reps

6

Tricep Extension (Dumbbell)

4 Sets

10 Reps

Day 3

1

Pull-Up (Bodyweight)

4 Sets

8 Reps

2

Incline Bench Press (Barbell)

4 Sets

12 Reps

3

Seated Row (Cable)

4 Sets

12 Reps

4

Dip (Bodyweight)

4 Sets

AMRAP

5

Chest Press (Machine)

3 Sets

12 Reps

6

Incline Curl (Dumbbell)

4 Sets

12 Reps

Day 4

1

Overhead Press (Barbell)

4 Sets

8 Reps

2

Trap Bar Deadlift

4 Sets

12 Reps

3

Lateral Raise (Dumbbell)

4 Sets

10 Reps

4

Leg Extension

4 Sets

12 Reps

5

Seated Hamstring Curl

3 Sets

12 Reps

6

Tricep Pushdown (Cable)

4 Sets

12 Reps