Gym! | Workout Programs | Boostcamp App |

Gym!

by Lucia

Program Description

Build strength for powerlifting

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

90 minutes

Created

May 18, 2024 02:24

Last Edited

May 27, 2024 02:23

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Day 3

1

Bulgarian Split Squat (Dumbbell)

4 Sets

10 Reps

2

Hip Thrust (Barbell)

4 Sets

3

Good Morning

4 Sets

4

Goblet Squat

4 Sets

Day 4

1

Bench Press (Barbell)

4 Sets

75%

2

Chest Fly (Machine)

4 Sets

10 Reps

3

Lying Tricep Extension (Barbell)

4 Sets

10 Reps

4

Incline Bench Press (Smith Machine)

4 Sets

10 Reps

5

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

2 Sets

10 Reps

8 Reps

6

Front Raise

4 Sets

10 Reps

Day 6

1

Seated Row (Cable)

4 Sets

10 Reps

2

Lat Pulldown

4 Sets

10 Reps

3

Seated Overhead Press (Dumbbell)

4 Sets

10 Reps

4

Rear Delt Fly (Machine)

4 Sets

10 Reps

5

Face Pull

4 Sets

10 Reps

6

Chest Supported Row (Machine)

4 Sets

10 Reps

7

Shrug (Dumbbell)

2 Sets

12 Reps

Day 1

1

Squat (Barbell)

4 Sets

5 Reps

70%

2

Leg Press

4 Sets

10 Reps

3

Leg Extension

4 Sets

10 Reps

4

Seated Hamstring Curl

4 Sets

10 Reps

5

Standing Calf Raise

4 Sets

12 Reps

Day 2

1

Incline Bicep Curls

4 Sets

10 Reps

2

Tricep Pushdown (Cable)

4 Sets

10 Reps

3

Single Arm Row (Dumbbell)

4 Sets

10 Reps

4

Skull Crusher

4 Sets

10 Reps

5

Preacher Curl (Barbell)

4 Sets

10 Reps

Day 5

1

Deadlift (Barbell)

4 Sets

80%

2

Glute Kickback (Cable)

4 Sets

10 Reps

3

Single Leg Romanian Deadlift

4 Sets

10 Reps

4

Hip Abductor (Machine)

4 Sets

10 Reps

5

Hip Adductor (Machine)

4 Sets

10 Reps