Gym broskies

by Drew M.

2 athletes joined

Program Description

Tuesday upper body. Thursday lower. Friday cardio and abs.

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jan 03, 2024 09:46
Last Edited
May 07, 2024 10:25

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

1

1

1

1

15 reps

12 reps

8 reps

1000 reps

RPE 6

RPE 8

RPE 8.5

RPE 10

2

Incline Bench Press (Barbell)

1

1

1

12 reps

10 reps

1000 reps

RPE 6

RPE 8

RPE 10

3

Tricep Rope Push Down (Cable)

3

1000 reps

RPE 10

4

Lat Pulldown

1

1

1

15 reps

15 reps

15 reps

RPE 6

RPE 8

RPE 9

5

Bicep Curl (Dumbbell)

1

2

15 reps

10 reps

RPE 7

RPE 8

6

Seated Shoulder Press (Dumbbell)

1

1

1

1

15 reps

12 reps

10 reps

1000 reps

RPE 6

RPE 8

RPE 8

RPE 10

Day 2

1

Leg Extension

1

2

1

15 reps

15 reps

1000 reps

RPE 7

RPE 9

RPE 10

2

Squat (Barbell)

1

1

1

1

12 reps

10 reps

8 reps

5 reps

RPE 7

RPE 8

RPE 9

RPE 10

3

Leg Curl

1

1

1

1

15 reps

15 reps

12 reps

1000 reps

RPE 7

RPE 8

RPE 9

RPE 10

4

Seated Calf Raise

1

1

1

15 reps

15 reps

1000 reps

RPE 6

RPE 8

RPE 8

5

Clean Deadlift

1

1

1

1

10 reps

8 reps

5 reps

3 reps

RPE 6

RPE 8

RPE 9

RPE 10

6

Leg Extension

1

1

1

1000 reps

1000 reps

1000 reps

RPE 8

RPE 9

RPE 10

Day 3

1

Light Jog

1

5 mins

2

Jog

1

10 mins

3

Run

1

10 mins

4

Light Jog

1

10 mins

5

Run

1

5 mins

6

Sit Up

5

1000 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

8 Reps

1000 Reps

@6

@8

@8.5

@10

2

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

12 Reps

10 Reps

1000 Reps

@6

@8

@10

3

Tricep Rope Push Down (Cable)

3 Sets

1000 Reps

@10

4

Lat Pulldown

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

@6

@8

@9

5

Bicep Curl (Dumbbell)

1 Set

2 Sets

15 Reps

10 Reps

@7

@8

6

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

1000 Reps

@6

@8

@8

@10

Day 2

1

Leg Extension

1 Set

2 Sets

1 Set

15 Reps

15 Reps

1000 Reps

@7

@9

@10

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

5 Reps

@7

@8

@9

@10

3

Leg Curl

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

12 Reps

1000 Reps

@7

@8

@9

@10

4

Seated Calf Raise

1 Set

1 Set

1 Set

15 Reps

15 Reps

1000 Reps

@6

@8

@8

5

Clean Deadlift

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

5 Reps

3 Reps

@6

@8

@9

@10

6

Leg Extension

1 Set

1 Set

1 Set

1000 Reps

1000 Reps

1000 Reps

@8

@9

@10

Day 3

1

Light Jog

1 Set

5 mins

2

Jog

1 Set

10 mins

3

Run

1 Set

10 mins

4

Light Jog

1 Set

10 mins

5

Run

1 Set

5 mins

6

Sit Up

5 Sets

1000 Reps

@10