Hoplite | Workout Programs | Boostcamp App |

Hoplite

by Alexander G.

4 athletes joined

Program Description

Beginner brogram

Program Overview

Level

Beginner, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

50 minutes

Created

Jan 05, 2024 08:06

Last Edited

May 07, 2024 10:00

down_app

Day 2

1

Bench Press (Dumbbell)

3 Sets

6-10 Reps

@7-10

2

Seated Row (Machine)

3 Sets

8-12 Reps

@7-10

3A

Back Extension

2 Sets

AMRAP

@7-10

3B

Lateral Raise (Dumbbell)

2 Sets

12-15 Reps

@7-10

Day 3

1

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

@7-10

2

Lat Pulldown

3 Sets

8-12 Reps

@7-10

3A

Tricep Pushdown (Cable)

2 Sets

12-15 Reps

@7-10

3B

Bicep Curl (Cable)

2 Sets

12-15 Reps

@7-10

4

Leg Curl

2 Sets

8-12 Reps

@7-10

Day 1

1

Overhead Press (Barbell)

3 Sets

6-10 Reps

@7-10

2

Goblet Squat

2 Sets

8-12 Reps

@6-8

3A

Lat Pulldown

3 Sets

8-12 Reps

@7-10

3B

Squat (Bodyweight)

2 Sets

AMRAP

@6-8

4A

Seated Calf Raise

2 Sets

12-15 Reps

@7-10

4B

Knee Raise (Captain's Chair)

2 Sets

AMRAP

@7-9