Hypertrophy and strength by painalert | Workout Programs | Boostcamp App |

Hypertrophy and strength by painalert

by Dymitr Y.

2 athletes joined

Program Description

Try not to die

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerlifting, Powerbuilding

Equipment

Full Gym

Program Length

2 weeks

Time Per Workout

80 minutes

Created

Mar 12, 2024 08:08

Last Edited

May 09, 2024 03:17

down_app

Day 2

1

Lat Pulldown

3 Sets

8-10 Reps

@8

2

Chest Supported Row (Machine)

2 Sets

1 Set

10 Reps

12 Reps

@9.5

@9.5

3

Overhead Press (Barbell)

3 Sets

1 Set

6 Reps

8 Reps

75%

70%

4

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@9

5

Face Pull

3 Sets

10 Reps

@7

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

2 Reps

2 Reps

3 Reps

5 Reps

8 Reps

70%

80%

95%

90%

80%

75%

2

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

60%

70%

80%

3

Tricep Pushdown (Cable)

3 Sets

8 Reps

@8

4

Lateral Raise (Dumbbell)

4 Sets

10 Reps

@8

5

Dip (Bodyweight)

2 Sets

1 Set

10-12 Reps

10-15 Reps

@7.5

@9.5

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

3 Reps

2 Reps

3 Reps

5 Reps

8 Reps

70%

80%

95%

90%

80%

75%

2

Deadlift (Barbell)

4 Sets

8 Reps

75%

3

Leg Curl

2 Sets

10 Reps

@8

4

Leg Extension

2 Sets

10 Reps

@8

5

Side Crunch (Cable)

3 Sets

10-12 Reps

@7.5