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BoostcampPNG
Athlete in bodybuilding
by Jorge J.
Program Description
For athletes (Not strength and conditioning)
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
10 minutes
Created
Jul 08, 2024 04:01
Last Edited
Jul 08, 2024 09:03
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Week 1
1 / 5 Weeks
Day 5
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
15-20 Reps
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9.5
2
Hammer Curl
2 Sets
15-20 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
5
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@10
7
Upright Row (Barbell)
2 Sets
12-15 Reps
@10
Day 4
1
Larsen Press (Barbell)
2 Sets
1 Set
8-12 Reps
10-12 Reps
@9.5
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
4
Dip (Bodyweight)
2 Sets
12-15 Reps
@10
Day 2
1
Hanging Leg Raise
2 Sets
20-25 Reps
@10
2
Single Leg Press
3 Sets
12-15 Reps
@9.5
3
Side Bend (Dumbbell)
2 Sets
12-15 Reps
@10
4
Walking Lunge
2 Sets
12-15 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-15 Reps
@10
6
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Face Pull
2 Sets
15-20 Reps
@9.5
5
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
2
Seated Row (Cable)
2 Sets
8-12 Reps
@10
3
High Row
2 Sets
8-12 Reps
@10
4
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@10
Day 7
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10