Push/Pull/Legs GronkAI & Bodybuilding Rotation

by Shane W.

3 athletes joined

3.0

(1 rating)

Program Description

Overview • Frequency: 3 days per week (e.g., Monday, Wednesday, Friday) • Split: Push (Chest, Shoulders, Triceps), Pull (Back, Biceps), Legs (Quads, Hamstrings, Glutes, Calves) • Main Lifts (Strength): Lower reps (3-6), heavier weights, longer rest (2-3 minutes). • Accessories (Hypertrophy): Higher reps (8-15), moderate weights, shorter rest (60-90 seconds). • Deload Week 8: Reduce volume and intensity before restarting. • Progressive Overload: Add 5-10 lbs to main lifts weekly if possible; increase reps or weight for accessories. Week 1: Foundation Focus: Establish strength baseline for main lifts, build accessory volume. Week 3: Strength Ramp-Up Focus: Increase intensity on main lifts, maintain hypertrophy volume. Week 5: Strength Peak Focus: Push strength limits on main lifts, increase accessory volume. Week 7: Max Strength Effort Focus: Maximize strength on main lifts, maintain hypertrophy stimulus. Week 8: Deload 1. **Warm-Up**: 5-10 minutes of dynamic stretching/light cardio, plus 2-3 warm-up sets for main lifts (e.g., 50%, 60%, 70% of working weight). 2. **Strength Progression**: Increase main lift weights by 5-10 lbs weekly if you hit all reps with good form. Use a percentage of your 1-rep max (1RM) as a guide. 3. **Hypertrophy Progression**: For accessories, aim to add 1-2 reps or increase weight slightly when you hit the top of the rep range. 4. **Rest**: 2-3 minutes for main lifts, 60-90 seconds for accessories. 5. **Nutrition**: Ensure a slight calorie surplus and 0.8-1g protein per lb of body weight to support strength and growth. 6. **Cycle Restart**: After Week 5 deload, restart Week 1 with 5-10 lbs more on main lifts than your previous Week

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 10, 2025 02:47
Last Edited
Jun 18, 2025 10:09

Summary

Unlock your strength with the Push/Pull/Legs GronkAI & Bodybuilding Rotation, an 8-week program designed for serious lifters who want to maximize muscle growth and power. Training three days a week, you'll engage in a balanced mix of compound and isolation exercises, ensuring comprehensive development across all major muscle groups. Each workout is structured to push your limits, featuring targeted movements like Sumo Deadlifts and Barbell Squats, all while utilizing gym equipment for optimal results. Get ready to transform your physique and elevate your performance!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

5 reps

75%

Seated Shoulder Press (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

10-12 reps

Dip (Weighted)

12-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Incline Bench Press (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Leg Press

10-15 reps

Bench Press (Dumbbell)

8-10 reps

Upright Row (Barbell)

10 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Chest Fly (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

4 reps

80%

Seated Shoulder Press (Dumbbell)

8-10 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Front Raise

12-15 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Incline Bench Press (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Leg Press

10-15 reps

Bench Press (Dumbbell)

8-10 reps

Upright Row (Barbell)

10 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Chest Fly (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

3 reps

85%

Seated Shoulder Press (Dumbbell)

8-10 reps

Decline Bench Press (Dumbbell)

10-12 reps

Skull Crusher (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

12-15 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Incline Bench Press (Barbell)

8-12 reps

Lat Pulldown

10-15 reps

Leg Press

10-15 reps

Bench Press (Dumbbell)

8-10 reps

Upright Row (Barbell)

10 reps

Incline Chest Fly (Dumbbell)

10-12 reps

Chest Fly (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

3 reps

90%

Seated Shoulder Press (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

10-12 reps

Overhead Tricep Extension (Cable)

12-15 reps

Lateral Raise (Dumbbell)

15-20 reps

Abs Crunch (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

5 reps

50%

Seated Shoulder Press (Dumbbell)

8 reps

Tricep Pushdown (Cable)

12-15 reps

Day 2

Sumo Deadlift (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

8-10 reps

Bent Over Row (Barbell)

10-12 reps

Face Pull

12-15 reps

Shrug (Barbell)

8-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Trap Bar Deadlift

6-8 reps

Military Press (Barbell)

8-10 reps

Barbell Row

10-12 reps

Chest Supported Row (Machine)

8-10 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Reverse Pec Deck

10 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Sumo Deadlift (Barbell)

4 reps

80%

Pull-Up (Bodyweight)

8-10 reps

T-Bar Row

10-12 reps

Shrug (Barbell)

8-12 reps

Rear Delt Fly (Dumbbell)

12-15 reps

Hammer Curl

12-15 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Trap Bar Deadlift

6-8 reps

Military Press (Barbell)

8-10 reps

Barbell Row

10-12 reps

Chest Supported Row (Machine)

8-10 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Reverse Pec Deck

10 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Sumo Deadlift (Barbell)

3 reps

85%

Pull-Up (Bodyweight)

8-10 reps

Bent Over Row (Barbell)

10-12 reps

Face Pull

12-15 reps

Shrug (Barbell)

8-12 reps

Bicep Curl (Dumbbell)

10-12 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Trap Bar Deadlift

6-8 reps

Military Press (Barbell)

8-10 reps

Barbell Row

10-12 reps

Chest Supported Row (Machine)

8-10 reps

Leg Extension

10-12 reps

Leg Curl

10-12 reps

Reverse Pec Deck

10 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Sumo Deadlift (Barbell)

3 reps

90%

Pull-Up (Bodyweight)

8-10 reps

Chest Supported Row (Machine)

10-12 reps

Shrug (Barbell)

8-12 reps

Preacher Curl (EZ Bar)

12-15 reps

Rear Delt Fly (Dumbbell)

15-20 reps

Abs Crunch (Weighted)

10-20 reps

Day 2

Trap Bar Deadlift

5 reps

Lat Pulldown

8-10 reps

Chest Supported Row (Machine)

10-12 reps

Day 3

Hip Abductor (Machine)

12-20 reps

Hip Adductor (Machine)

12-20 reps

Squat (Barbell)

5 reps

75%

Romanian Deadlift (Barbell)

10-12 reps

Leg Press

10-12 reps

Lunge (Dumbbell)

12-16 reps

Seated Calf Raise

15-20 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Squat (Barbell)

8-10 reps

Floor Press (Barbell)

6-10 reps

Hack Squat

10 reps

Hip Thrust (Machine)

10 reps

Good Morning

10 reps

Back Extension (Weighted)

10-15 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10-25 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Hip Abductor (Machine)

12-20 reps

Hip Adductor (Machine)

12-20 reps

Squat (Barbell)

4 reps

80%

Romanian Deadlift (Barbell)

10-12 reps

Leg Extension

12-15 reps

Leg Curl

12-15 reps

Seated Calf Raise

15-20 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Squat (Barbell)

8-10 reps

Floor Press (Barbell)

6-10 reps

Hack Squat

10 reps

Hip Thrust (Machine)

10 reps

Good Morning

10 reps

Back Extension (Weighted)

10-15 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10-25 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Hip Abductor (Machine)

12-20 reps

Hip Adductor (Machine)

12-20 reps

Squat (Barbell)

3 reps

85%

Romanian Deadlift (Barbell)

10-12 reps

Bulgarian Split Squat (Dumbbell)

10-12 reps

Leg Press

12-15 reps

Seated Calf Raise

15-20 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Squat (Barbell)

8-10 reps

Floor Press (Barbell)

6-10 reps

Hack Squat

10 reps

Hip Thrust (Machine)

10 reps

Good Morning

10 reps

Back Extension (Weighted)

10-15 reps

Tricep Extension (Dumbbell)

10-25 reps

Bicep Curl (Dumbbell)

10-25 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Hip Abductor (Machine)

12-20 reps

Hip Adductor (Machine)

12-20 reps

Squat (Barbell)

3 reps

90%

Romanian Deadlift (Barbell)

8-10 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

12-16 reps

Seated Calf Raise

20-25 reps

Abs Crunch (Weighted)

10-20 reps

Day 3

Safety Bar Squat

5 reps

Romanian Deadlift (Barbell)

8-10 reps

Seated Calf Raise

15-20 reps

Day 2

Sumo Deadlift (Barbell)

4 Sets

5 Reps

75%

Pull-Up (Bodyweight)

3 Sets

8-10 Reps

Bent Over Row (Barbell)

3 Sets

10-12 Reps

Face Pull

3 Sets

12-15 Reps

Shrug (Barbell)

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

10-12 Reps

Abs Crunch (Weighted)

2 Sets

10-20 Reps

Day 3

Hip Abductor (Machine)

2 Sets

12-20 Reps

Hip Adductor (Machine)

2 Sets

12-20 Reps

Squat (Barbell)

4 Sets

5 Reps

75%

Romanian Deadlift (Barbell)

3 Sets

10-12 Reps

Leg Press

3 Sets

10-12 Reps

Lunge (Dumbbell)

3 Sets

12-16 Reps

Seated Calf Raise

3 Sets

15-20 Reps

Abs Crunch (Weighted)

2 Sets

10-20 Reps

Day 1

Bench Press (Barbell)

4 Sets

5 Reps

75%

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

Incline Bench Press (Dumbbell)

3 Sets

10-12 Reps

Dip (Weighted)

3 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Abs Crunch (Weighted)

2 Sets

10-20 Reps