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BoostcampPNG
Bodybuilding dos brabo
by Felipe G
Program Description
Bota massa e fica forte
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 05, 2024 01:48
Last Edited
Jul 05, 2024 02:53
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Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
20 Reps
@8
@8
@8
@8
1B
Neck Curl
3 Sets
15-20 Reps
2A
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10-12 Reps
3B
Upright Row (Barbell)
3 Sets
12 Reps
4A
Bicep Curl (Dumbbell)
4 Sets
8 Reps
4B
Tricep Extension (Barbell)
4 Sets
8 Reps
4C
Wrist Curls
4 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7
2A
Stiff Leg Deadlift
3 Sets
10 Reps
@8
2B
Neck Extension
3 Sets
15-20 Reps
3A
Walking Lunge (Dumbbell)
3 Sets
10 Reps
3B
Pull-Up (Weighted)
3 Sets
5 Reps
4A
Leg Curl
3 Sets
12 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
12 Reps
@7
@9
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@9
@9
2B
Neck Extension
3 Sets
15-20 Reps
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3B
Kroc Row
3 Sets
10 Reps
4A
Leg Extension
3 Sets
12 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
@9
@9
@9
@9
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7
3
Larsen Press (Barbell)
3 Sets
10 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Neck Curl
3 Sets
15-20 Reps
5A
Hammer Curl
3 Sets
10 Reps
5B
Skull Crusher
3 Sets
10 Reps
5C
Wrist Curls
3 Sets
10 Reps