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Kris Gethin 8 Week Muscle Builder Challenge
by Tony L.
7 athletes joined
Program Description
To Build Lean Muscle
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 07, 2024 10:42
Last Edited
Jul 16, 2024 02:49
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Week 1
1 / 8 Weeks
Day 2
1
Decline Bench Press (Barbell)
3 Sets
20 Reps
2
Chest Fly (Dumbbell)
3 Sets
20 Reps
3
Incline Chest Press (Machine)
3 Sets
20 Reps
4
Pec Deck (Machine)
3 Sets
20 Reps
5
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
20 Reps
3
Hack Squat
3 Sets
20 Reps
4
Leg Press (45 Degrees)
3 Sets
20 Reps
5
Squat (Smith Machine)
3 Sets
20 Reps
Day 4
1
Tricep Pushdown (Cable)
3 Sets
20 Reps
2
Dip (Bodyweight)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
3 Sets
20 Reps
4
Preacher Curl (Barbell)
3 Sets
20 Reps
5
Alternating Dumbbell Curl
3 Sets
16-18 Reps
6
Bicep Curl (EZ Bar)
3 Sets
27 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 5
1
Lying Rear Lateral Raise
3 Sets
20 Reps
2
Rear Delt Row
3 Sets
20 Reps
3
Single Arm Shoulder Press
3 Sets
20 Reps
4
Front Raise
3 Sets
20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Sit Up
3 Sets
AMRAP
Day 1
1
Underhand Lat Pulldown
3 Sets
16-18 Reps
2
Pullover (Dumbbell)
3 Sets
10-12 Reps
3
T-Bar Row
3 Sets
16-18 Reps
4
Bent Over Row (Barbell)
3 Sets
16-18 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Seated Calf Raise
3 Sets
30 Reps