Jakoobs splite | Workout Programs | Boostcamp App |

Jakoobs splite

by Jakob P.

2 athletes joined

Program Description

Uhh it’s mine

Program Overview

Level

Novice, Advanced, Beginner, Intermediate

Goal

Athletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

180 minutes

Created

Jun 03, 2024 07:22

Last Edited

Jun 19, 2024 02:30

down_app

Day 1

1

Pullover (EZ Bar)

4 Sets

10 Reps

@6

2

Bench Press (Barbell)

2 Sets

3 Sets

7 Reps

3 Reps

@6

@8

3

Pec Deck (Machine)

4 Sets

8 Reps

@7

4

Chest Fly (Machine)

4 Sets

8 Reps

@7

5

Standing Pullover (Cable)

4 Sets

8 Reps

@6.5

6

Push Up

1 Set

20 Reps

@10

Day 3

1

Seated Row (Cable)

4 Sets

15 Reps

@6

2

Face Pull

4 Sets

12 Reps

@6.5

3

Lat Pulldown

4 Sets

18 Reps

@7

4

High Row

4 Sets

14 Reps

@6.5

5

Single Arm Iso Row

4 Sets

12 Reps

@6.5

6

Muscle Up

1 Set

20 Reps

@10

Day 2

1

Lateral Raise (Cable)

4 Sets

12 Reps

@6.5

2

Face Pull

4 Sets

15 Reps

@6.5

3

Overhead Press (Barbell)

4 Sets

8 Reps

@7.5

4

Front Raise

4 Sets

10 Reps

@7

5

Arnold Press

4 Sets

10 Reps

@6.5

6

Shrug (Dumbbell)

4 Sets

15 Reps

@6.5

Day 4

1

Bicep Curl (EZ Bar)

4 Sets

15 Reps

@6

2

Tricep Rope Push Down (Cable)

4 Sets

20 Reps

@6.5

3

Overhead Press (Barbell)

4 Sets

10 Reps

@7

4

Hammer Curl

4 Sets

15 Reps

@7

5

Wrist Curls

4 Sets

10 Reps

@8

6

Dead Hang

1 Set

1 Reps

@8

Day 5

1

Leg Curl

4 Sets

12 Reps

@8

2

Leg Extension

4 Sets

12 Reps

@8

3

Leg Press

4 Sets

15 Reps

@6.5

4

Hack Squat

4 Sets

12 Reps

@6.5

5

Squat (Barbell)

4 Sets

5 Reps

@8

6

Clean Deadlift

3 Sets

1 Reps

@8

Day 6

1

Abs Crunch (Weighted)

2 Sets

15 Reps

2

Hollow Hold

2 Sets

1 mins

3

Plank

2 Sets

1 mins

4

Side Plank

2 Sets

1 mins