logo
BoostcampPNG

Phoenix Reborn

by Virgil P.
1 athletes joined

Program Description

2 times per week lower body, 1 time upper body

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 07:42
  • Last Edited
    Jul 30, 2024 06:33
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Leg Curl
3
8-12 reps
3
Leg Extension
3
8-12 reps
4
Hip Adductor (Machine)
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Back Extension
4
8-12 reps
4
Lateral Raise (Machine)
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
2
Hip Abductor (Machine)
3
8-12 reps
3
Leg Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Abs Crunch (Machine)
3
8-12 reps
Week 1
1 / 6 Weeks
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Back Extension
4 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5A
Tricep Extension (Cable)
2 Sets
8-12 Reps
5B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Leg Press
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 3
1
Glute Kickback
3 Sets
8-12 Reps
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps