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BoostcampPNG
Home Workout
by Brandough
1 athletes joined
Program Description
Bruh
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 08, 2024 06:05
Last Edited
Jul 07, 2024 02:44
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Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
5-8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@6
5
Stiff Leg Deadlift
2 Sets
8-10 Reps
@6
6
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
@6
Day 1
1
Deficit Push Up
3 Sets
5-8 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@7
3
Lu Raise
3 Sets
8-10 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@7
3
Standing Calf Raise
3 Sets
10-15 Reps
@6
4
Barbell Row
2 Sets
8-10 Reps
@6
5
Wrist Curls
3 Sets
10-15 Reps
@7