Gre upper/lower | Workout Programs | Boostcamp App |

Gre upper/lower

by Milton N.

Program Description

Bodybuilding and enjoyment.

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

1 week

Time Per Workout

70 minutes

Created

Dec 30, 2023 07:24

Last Edited

May 08, 2024 02:24

down_app

Day 1

1A

Pull-Up (Weighted)

3 Sets

3-5 Reps

1B

Bench Press (Dumbbell)

3 Sets

6-10 Reps

2A

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

2B

Dumbbell Row

3 Sets

6-10 Reps

3A

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

3B

Bicep Curl (Dumbbell)

3 Sets

6-10 Reps

4

Lateral Raise (Dumbbell)

2 Sets

10-20 Reps

Day 2

1A

Front Squat (Barbell)

3 Sets

4-8 Reps

1B

Neck Curl

3 Sets

10-20 Reps

2A

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

2B

Shrug (Barbell)

1 Set

AMRAP

2C

Standing Calf Raise

3 Sets

AMRAP

3A

Standing Behind Neck Shoulder Press (Barbell)

1 Set

15+ Reps

3B

Face Pull

1 Set

AMRAP

4A

Hamstring Curl

2 Sets

8-15 Reps

4B

Decline Crunch

2 Sets

10-15 Reps

5

Farmer's Walk (Weighted)

3 Sets

30 Reps

Day 3

1A

Dip (Weighted)

3 Sets

AMRAP

1B

Chin-Up (Weighted)

3 Sets

5-8 Reps

2A

Overhead Press (Barbell)

3 Sets

6-10 Reps

2B

Dumbbell Row

3 Sets

6-10 Reps

3A

Skull Crusher

3 Sets

8-12 Reps

3B

Preacher Curl (Barbell)

3 Sets

6-12 Reps

4A

Upright Row (Dumbbell)

2 Sets

10-15 Reps

4B

Pullover (Dumbbell)

2 Sets

8-12 Reps

4C

Pec Deck (Machine)

1 Set

8-12 Reps

Day 4

1A

Squat (Barbell)

3 Sets

4-8 Reps

1B

Neck Curl

3 Sets

10-20 Reps

2A

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

2B

Pendlay Row

1 Set

8-12 Reps

2C

Standing Calf Raise

3 Sets

AMRAP

3A

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

3B

Reverse Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

4

Hanging Leg Raise

2 Sets

AMRAP