JSS | Workout Programs | Boostcamp App |

JSS

by 전 승식

8 athletes joined

5.0

(1 rating)

Program Description

Bodybody

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

90 minutes

Created

Mar 28, 2024 06:27

Last Edited

Jul 24, 2024 10:00

down_app

Day 2

1

Leg Extension

4 Sets

2

Hack Squat

4 Sets

3

Leg Press

4 Sets

4

Hip Thrust (Barbell)

3 Sets

5

Single Leg Press

3 Sets

6

Reverse Abs Crunch (Bodyweight)

3 Sets

7

Abs Crunch (Bodyweight)

3 Sets

Day 5

1

Deadlift (Barbell)

5 Sets

2

Leg Extension

4 Sets

3

Hack Squat

4 Sets

4

Single Leg Press

3 Sets

5

Reverse Abs Crunch (Bodyweight)

3 Sets

6

Abs Crunch (Bodyweight)

3 Sets

Day 1

1

Chest Fly (Machine)

3 Sets

2

Bench Press (Barbell)

5 Sets

3

Chest Press (Machine)

4 Sets

4

Overhead Press (Machine)

5 Sets

5

Chest Supported Row (Machine)

5 Sets

6

High Row

3 Sets

7

Lateral Raise (Cable)

4 Sets

8A

Bicep Curl (Cable)

3 Sets

8B

Tricep Pushdown (Cable)

3 Sets

Day 4

1

Pullover (Machine)

3 Sets

2

Lat Pulldown

5 Sets

3

Seated Wide-Grip Row (Cable)

5 Sets

4

Low Row

4 Sets

5

Lat Pulldown (Neutral Grip)

3 Sets

6

Arm Curl

3 Sets

7

Bicep Curl (Machine)

3 Sets

8

Hammer Curl

3 Sets

Day 3

1

Overhead Press (Machine)

5 Sets

2

Incline Chest Press (Machine)

5 Sets

3

Lateral Raise (Cable)

8 Sets

4

Shoulder Press (Machine)

3 Sets

5

Seated Dip (Machine)

3 Sets

6

Rear Delt Fly (Machine)

3 Sets

7

Face Pull

3 Sets

8

Bench Press (Close Grip)

3 Sets

9

Tricep Pushdown (Cable)

3 Sets

10

Tricep Rope Push Down (Cable)

3 Sets

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

전 승식Man

3 months ago

1 week complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Fucking crazy