Less time more muscles | Workout Programs | Boostcamp App |

Less time more muscles

by Mateusz Kwiatkowski

Program Description

Muscle mass - 3 days a week with no deload (but can be done if needed )

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Mar 29, 2024 06:08

Last Edited

May 14, 2024 03:07

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Day 2

2A

Bench Press (Dumbbell)

4 Sets

8-12 Reps

@8

2B

Bent Over Row (Barbell)

4 Sets

8-10 Reps

@8

3

Deadlift (Barbell)

3 Sets

6-8 Reps

@7

4A

Lying Leg Curl

3 Sets

8-10 Reps

@8-9

4B

Upright Row (Barbell)

3 Sets

10-12 Reps

@8-9

4C

Bicep Curl (Dumbbell)

3 Sets

10-15 Reps

@9-10

5A

Decline Crunch

3 Sets

15-20 Reps

@10

5B

Neck Extension

3 Sets

12 Reps

@8

5C

Reverse Wrist Curl (Dumbbell)

3 Sets

15-20 Reps

@10

Day 3

1A

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

6-8 Reps

@7-8

1B

Chin-Up (Weighted)

3 Sets

6-8 Reps

@8-9

2A

High Bar Squat (Barbell)

3 Sets

8-10 Reps

@7

2B

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

@9-10

3A

Chest Fly (Dumbbell)

3 Sets

8-12 Reps

@8-9

3B

Lying Leg Curl

3 Sets

8-10 Reps

@8-9

3C

Hammer Curl

3 Sets

10-12 Reps

@9-10

3D

Overhead Tricep Extension (Cable)

3 Sets

10-12 Reps

@9-10

4

Neck Extension

3 Sets

12-15 Reps

@7

Day 1

1A

Incline Bench Press (Smith Machine)

3 Sets

8-10 Reps

@8-9

1B

Underhand Lat Pulldown

3 Sets

10-12 Reps

@8-9

2A

High Bar Squat (Barbell)

3 Sets

8-10 Reps

@7-8

2B

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

@9-10

3A

Preacher Curl (Barbell)

3 Sets

8-12 Reps

@8-9

3B

Cable Crunch

3 Sets

15-20 Reps

@10