Ivysaur Intermediate | Workout Programs | Boostcamp App |

Ivysaur Intermediate

by Kunal Satpute

7 athletes joined

Program Description

Strength gain

Program Overview

Level

Intermediate

Goal

Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Mar 02, 2024 08:36

Last Edited

Jul 10, 2024 03:52

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Day 1

1

Deadlift (Barbell)

4 Sets

4 Reps

2

Pull-Up (Bodyweight)

3 Sets

8 Reps

3

Barbell Row

3 Sets

4 Reps

4

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Day 4

1

Pull-Up (Weighted)

3 Sets

4 Reps

2

Bench Press (Barbell)

3 Sets

8 Reps

3

Barbell Row

3 Sets

8 Reps

4

Incline Bench Press (Dumbbell)

3 Sets

4 Reps

Day 2

1

Bench Press (Barbell)

3 Sets

4 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

3

Chest Fly (Cable)

3 Sets

12 Reps

4

Single Arm Overhead Tricep Extension

3 Sets

12 Reps

5

Reverse Wrist Curl (Dumbbell)

3 Sets

15 Reps

6

Neck Curl

3 Sets

20 Reps

Day 3

1

Squat (Barbell)

4 Sets

4 Reps

2

Overhead Press (Barbell)

3 Sets

8 Reps

3

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

4

Standing Calf Raise

3 Sets

12 Reps

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

6

Wrist Curls

3 Sets

15 Reps

7

Knee Raise (Captain's Chair)

3 Sets

15 Reps

Day 5

1

Squat (Barbell)

4 Sets

8 Reps

2

Overhead Press (Barbell)

3 Sets

4 Reps

3

Standing Calf Raise

3 Sets

12 Reps

4

Bicep Curl (EZ Bar)

3 Sets

12 Reps

5

Neck Curl

2 Sets

20 Reps

6

Reverse Wrist Curl (Dumbbell)

2 Sets

15 Reps

7

Cable Crunch

3 Sets

15 Reps