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BoostcampPNG
Upper&lower
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Program Description
You can repeat the program
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 21, 2024 09:06
Last Edited
Jun 21, 2024 09:34
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-10 Reps
@9
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
3
Barbell Row
3 Sets
9-12 Reps
@9
4
Lat Pulldown
3 Sets
12 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10-12 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Seated Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Seated Dip (Machine)
3 Sets
9 Reps
@8.5
7
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@8.5
Day 4
1
Clean Deadlift
3 Sets
6-8 Reps
@9
2
Front Squat (Barbell)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
4 Sets
15 Reps
@8.5
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10