JA Strength (1) | Workout Programs | Boostcamp App |

JA Strength (1)

by Jake A.

Program Description

Strength

Program Overview

Level

Intermediate, Advanced

Goal

Powerlifting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

May 14, 2024 07:43

Last Edited

May 15, 2024 03:03

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Day 1

1

Incline Bench Press (Barbell)

6 Sets

4 Reps

70%

2

Bench Press (Dumbbell)

5 Sets

10 Reps

3

Incline Chest Fly (Dumbbell)

3 Sets

10 Reps

4

Hanging Leg Raise

3 Sets

15 Reps

Day 2

1

Squat (Barbell)

6 Sets

4 Reps

70%

2

Leg Press

5 Sets

10 Reps

3

Leg Extension

3 Sets

10 Reps

4

Decline Crunch

3 Sets

15 Reps

Day 3

1

Military Press (Barbell)

3 Sets

8 Reps

2

Upright Row (Barbell)

3 Sets

8 Reps

3

Upright Row (Dumbbell)

3 Sets

8 Reps

4

Lateral Raise (Dumbbell)

4 Sets

12 Reps

5

Rear Delt Fly (Dumbbell)

4 Sets

12 Reps

Day 4

1

Bicep Curl (Barbell)

3 Sets

8 Reps

2

Seated Dumbbell Curl

3 Sets

8 Reps

3

Preacher Curl (Barbell)

3 Sets

10 Reps

4

Skull Crusher

4 Sets

8 Reps

5

Tricep Pushdown (Cable)

4 Sets

12 Reps

6

Incline Tricep Extension (Dumbbell)

4 Sets

10 Reps

7

Decline Crunch

3 Sets

15 Reps

Day 5

1

Deadlift (Barbell)

6 Sets

4 Reps

70%

2

Single Arm Row (Dumbbell)

5 Sets

10 Reps

3

Lat Pulldown

3 Sets

8 Reps

4

Hanging Leg Raise

3 Sets

15 Reps