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BoostcampPNG
Influence AG
by Ant G.
Program Description
Increase strenght and muscle mass after hitting 2,3,4 plate level.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2024 07:01
Last Edited
Jun 24, 2024 03:15
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
68%
79%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
12-15 Reps
@8.5
Day 2
1
Good Morning
3 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
15 Reps
9 Reps
6 Reps
58%
65%
72%
3
Barbell Row
6 Sets
10 Reps
62%
4
Walking Lunge
3 Sets
9 Reps
@8.5
5
Glute-Ham Raise
3 Sets
10-12 Reps
@7.5-8
Day 3
1
Bench Press (Barbell)
4 Sets
15 Reps
60%
2
Dip (Bodyweight)
3 Sets
1 Set
AMRAP
AMRAP
@9
@10
3
Pull-Up (Bodyweight)
4 Sets
3-5 Reps
@9
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
1 mins
@9
Day 4
1
Glute-Ham Raise
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
2
Squat (Barbell)
3 Sets
12 Reps
60%
3
Lunge (Barbell)
3 Sets
10 Reps
@9
4
Barbell Row
1 Set
4 Sets
8 Reps
70%
70%