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GVS Upper/Lower

by austin Sunil
3 athletes joined
3.0
(1 rating)

Program Description

Power building with an emphasis on hypertrophy. Interm/advanced trainees.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 21, 2024 12:55
  • Last Edited
    Mar 19, 2025 05:21
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-6 reps
-
2
Pull-Up (Weighted)
3
6-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Reverse Pec Deck
3
8-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-20 reps
-
8
Tricep Pushdown (Cable)
2
8-15 reps
-
9
Overhead Tricep Extension (Cable)
2
8-15 reps
-
10
Incline Curl (Dumbbell)
3
8-12 reps
-
11
Rope hammer curls
2
8-12 reps
-
12
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-6 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Hip Adductor (Machine)
1
10-15 reps
-
5
Hip Abductor (Machine)
1
10-15 reps
-
6
Standing Calf Raise
3
10-15 reps
-
7
Seated Calf Raise
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Standing Pullover (Cable)
2
8-15 reps
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Lateral Raise (Cable)
3
8-20 reps
-
8
Bicep Curl (Dumbbell)
3
6-12 reps
-
9
Dip (Weighted)
2
6-12 reps
-
10
Overhead Tricep Extension (Cable)
2
8-15 reps
-
11
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-6 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
1
10-15 reps
-
5
Hip Abductor (Machine)
1
10-15 reps
-
6
Standing Calf Raise
3
8-15 reps
-
7
Seated Calf Raise
3
8-15 reps
-
8
Wrist Curls
3
10-20 reps
-
9
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
10
Machine Ab Crunches
4
10-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Chest Fly (Cable)
4 Sets
10-15 Reps
-
6
Reverse Pec Deck
3 Sets
8-20 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
8
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
11
Rope hammer curls
2 Sets
8-12 Reps
-
12
Cardio
1 Set
15 mins
-
Day 2
1
Deadlift (Barbell)
3 Sets
1-6 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
1 Set
10-15 Reps
-
5
Hip Abductor (Machine)
1 Set
10-15 Reps
-
6
Standing Calf Raise
3 Sets
10-15 Reps
-
7
Seated Calf Raise
3 Sets
10-15 Reps
-
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
-
Day 3
1
Barbell Row
3 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
8-15 Reps
-
5
Pec Deck (Machine)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-20 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
9
Dip (Weighted)
2 Sets
6-12 Reps
-
10
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
11
Cardio
1 Set
15 mins
-
Day 4
1
Squat (Barbell)
3 Sets
1-6 Reps
-
2
Back Extension
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
1 Set
10-15 Reps
-
5
Hip Abductor (Machine)
1 Set
10-15 Reps
-
6
Standing Calf Raise
3 Sets
8-15 Reps
-
7
Seated Calf Raise
3 Sets
8-15 Reps
-
8
Wrist Curls
3 Sets
10-20 Reps
-
9
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
-
10
Machine Ab Crunches
4 Sets
10-15 Reps
-