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Calisthenics and Weight Lifting
by Saphalya A.
3 athletes joined
Program Description
Time-efficient and effective workout plan to develop your fitness and physical appearance simultaneously.
Program Overview
Level
Intermediate, Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 26, 2024 08:55
Last Edited
Jul 14, 2024 05:23
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pistol Squat
3 Sets
6 Reps
3
Hack Squat
3 Sets
10 Reps
4
Pike Push Up
3 Sets
10 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Ring Dip
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8
Curtsy Lunges
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chin-Up (Bodyweight)
3 Sets
6 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Hanging Leg Raise
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
8
Russian Twist
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
2
Archer Pushups
1 Set
2 Sets
8 Reps
6 Reps
3
Dumbbell Cluster
3 Sets
10 Reps
4
Walking Lunge
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Ring Push Up
1 Set
2 Sets
10 Reps
8 Reps
7
Rear Delt Fly (Dumbbell)
3 Sets
9 Reps
8
Glute Kickback
3 Sets
6 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Ring Dip
3 Sets
6 Reps
3
Standing Pullover (Cable)
3 Sets
10 Reps
4
Single Leg Tuck Up
3 Sets
8 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Ab Wheel
3 Sets
8 Reps
7
Tricep Rope Push Down (Cable)
1 Set
12 Reps
8
Side Plank
3 Sets
0.5-0.75 mins