High Intensity PPL/MURPH | Workout Programs | Boostcamp App |

High Intensity PPL/MURPH

by Peter A.

1 athletes joined

5.0

(1 rating)

Program Description

Be a stud asf

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

3 weeks

Time Per Workout

90 minutes

Created

Apr 17, 2024 02:17

Last Edited

May 07, 2024 10:28

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Day 1

1A

Chest Fly (Cable)

3 Sets

1B

Lateral Raise (Dumbbell)

3 Sets

2

Overhead Press (Barbell)

2 Sets

3

Incline Bench Press (Barbell)

2 Sets

4

Dip (Weighted)

2 Sets

5

V-Handle Tricep Pushdown (Cable)

2 Sets

6A

Chest Fly (Dumbbell)

2 Sets

6B

Lateral Raise (Dumbbell)

2 Sets

Day 2

1A

Chin-Up (Weighted)

10 Sets

1B

Push Up

10 Sets

1C

Squat (Bodyweight)

10 Sets

Day 4

1A

Chin-Up (Weighted)

10 Sets

1B

Push Up

10 Sets

1C

Squat (Bodyweight)

10 Sets

Day 5

1

Hack Squat

3 Sets

2

Leg Extension

2 Sets

3

Seated Hamstring Curl

2 Sets

4A

Glute Kickback (Cable)

3 Sets

4B

Standing Calf Raise

3 Sets

5

Decline Crunch

3 Sets

Day 6

1A

Chest Fly (Cable)

3 Sets

1B

Lateral Raise (Dumbbell)

3 Sets

2

Overhead Press (Barbell)

2 Sets

3

Incline Bench Press (Barbell)

2 Sets

4

Dip (Weighted)

2 Sets

5

V-Handle Tricep Pushdown (Cable)

2 Sets

6A

Chest Fly (Dumbbell)

2 Sets

6B

Lateral Raise (Dumbbell)

2 Sets

Day 7

1

Seated Wide-Grip Row (Cable)

3 Sets

2

Lat Pulldown

2 Sets

3

Underhand Lat Pulldown

2 Sets

4

Preacher Curl (Barbell)

3 Sets

5

Hammer Curl

2 Sets

6A

Face Pull

3 Sets

6B

Shrug (Dumbbell)

3 Sets

6C

Bicep Curl (Dumbbell)

3 Sets

Day 3

1

Seated Wide-Grip Row (Cable)

3 Sets

2

Lat Pulldown

2 Sets

3

Preacher Curl (Barbell)

3 Sets

4

Hammer Curl

2 Sets

5

Underhand Lat Pulldown

2 Sets

6A

Face Pull

3 Sets

6B

Shrug (Dumbbell)

3 Sets

6C

Bicep Curl (Dumbbell)

3 Sets