Lee | Workout Programs | Boostcamp App |

Lee

by Lee S.

1 athletes joined

Program Description

Gainz

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Apr 15, 2024 10:15

Last Edited

May 07, 2024 10:51

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Day 1

1

Bench Press (Barbell)

4 Sets

12 Reps

@9.5

2

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

3

Pec Fly (Dumbbell)

3 Sets

12 Reps

4

Pec Deck (Machine)

3 Sets

12 Reps

5

Skull Crusher

4 Sets

12 Reps

6

Tricep Pushdown (Cable)

3 Sets

12 Reps

7

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 2

1

Bent Over Row (Barbell)

4 Sets

12 Reps

2

Lat Pulldown

3 Sets

12 Reps

3

T-Bar Row

3 Sets

12 Reps

4

Pullover (Machine)

3 Sets

12 Reps

5

Bicep Curl (Barbell)

4 Sets

12 Reps

6

Hammer Curl

3 Sets

12 Reps

7

Drag Curl

3 Sets

12 Reps

Day 3

1

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

2

Lateral Raise (Dumbbell)

3 Sets

12 Reps

3

Reverse Pec Deck

3 Sets

12 Reps

4

Front Raise

3 Sets

12 Reps

5

Cable Crunch

5 Sets

12 Reps

6

Hanging Leg Raise

4 Sets

12 Reps

Day 4

1

Squat (Barbell)

4 Sets

12 Reps

2

Single Leg Press

3 Sets

12 Reps

3

Leg Extension

3 Sets

12 Reps

4

Romanian Deadlift (Barbell)

4 Sets

12 Reps

5

Hamstring Curl

3 Sets

12 Reps

6

Standing Calf Raise

5 Sets

12 Reps