Program Description
Gain mucle and strength for natty & busy people. The program train 2-4 times a week
Program Overview
- LevelNovice
- GoalPowerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedAug 04, 2024 05:31
- Last EditedAug 28, 2024 11:48
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
15-25 reps
RPE 7.5
2
Squat (Barbell)
1
1
1
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
10-20 reps
RPE 10
4
Leg Curl
1
1
15-25 reps
15-25 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
50 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
25 reps
RPE 9.5
2
Pike Push Up
1
15 reps
RPE 8
3
Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 9.5
RPE 10
4
Chest Fly (Cable)
2
6-18 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
6
Lying Side Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 9.5
7
Single Arm Overhead Tricep Extension
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
8
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
6-10 reps
RPE 10
1B
Reverse Wrist Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
2A
Reverse Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8
2B
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
15 reps
RPE 6
2
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Lat Pulldown
2
12 reps
RPE 9
4
Single Arm High Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Single Arm Row (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8
Shrug (Dumbbell)
1
1
25 reps
25 reps
RPE 8.5
RPE 9
9
Neck Extension
2
1
15 reps
15 reps
RPE 7.5
RPE 8
10
Neck Curl
2
10 reps
RPE 7
11
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
12
Concentration Curl
1
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
Week 1
1 / 1 Weeks
Day 1
1A
Leg Extension1 Set
15-25 Reps
@7.5
2
Squat (Barbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@8
@8.5
@9
3
Leg Extension1 Set
10-20 Reps
@10
4
Leg Curl1 Set
1 Set
15-25 Reps
15-25 Reps
@8
@9
5
Standing Calf Raise1 Set
50 Reps
@7
6
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Decline Push Up1 Set
25 Reps
@9.5
2
Pike Push Up1 Set
15 Reps
@8
3
Bench Press (Dumbbell)1 Set
1 Set
6-15 Reps
6-15 Reps
@9.5
@10
4
Chest Fly (Cable)2 Sets
6-18 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
6
Lying Side Lateral Raise2 Sets
1 Set
10 Reps
10 Reps
@9
@9.5
7
Single Arm Overhead Tricep Extension1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5
@9.5
8
Single Arm Tricep Extension (Cable)2 Sets
6-10 Reps
@10
Day 3
1A
Wrist Curls2 Sets
6-10 Reps
@10
1B
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
2A
Reverse Bicep Curl (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
2B
Hammer Curl1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 4
1
Dumbbell Row1 Set
15 Reps
@6
2
Standing Pullover (Cable)1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
3
Lat Pulldown2 Sets
12 Reps
@9
4
Single Arm High Row (Cable)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Rear Delt Fly (Cable)1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Single Arm Row (Dumbbell)1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
7
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9.5
8
Shrug (Dumbbell)1 Set
1 Set
25 Reps
25 Reps
@8.5
@9
9
Neck Extension2 Sets
1 Set
15 Reps
15 Reps
@7.5
@8
10
Neck Curl2 Sets
10 Reps
@7
11
Incline Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
12
Concentration Curl1 Set
1 Set
6-10 Reps
6-10 Reps
@8.5
@9