Liftma | Workout Programs | Boostcamp App |

Liftma

by Anonymous

1 athletes joined

Program Description

Rip my pants

Program Overview

Level

Beginner, Intermediate, Advanced, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

May 28, 2024 08:43

Last Edited

May 29, 2024 08:33

down_app

Day 1

1

Bench Press (Barbell)

3 Sets

6-10 Reps

2

Pull-Up (Bodyweight)

3 Sets

@8

3

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

4

Barbell Row

3 Sets

6-10 Reps

5

Chest Fly (Machine)

3 Sets

8-12 Reps

6

Reverse Pec Deck

3 Sets

8-12 Reps

Day 2

1

Incline Curl (Dumbbell)

3 Sets

10-20 Reps

2

Skull Crusher

3 Sets

8-12 Reps

3

Overhead Press (Barbell)

3 Sets

6-10 Reps

4

Bicep Curl (Cable)

3 Sets

8-12 Reps

5

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

6

Lateral Raise (Cable)

3 Sets

10-15 Reps

Day 3

1

Lying Leg Curl

3 Sets

8-12 Reps

2

High Bar Squat (Barbell)

4 Sets

6-10 Reps

3

Seated Calf Raise

3 Sets

10-15 Reps

4

Leg Press (45 Degrees)

3 Sets

8-12 Reps

5

Leg Extension

3 Sets

8-12 Reps

Day 4

1

Bench Press (Dumbbell)

3 Sets

6-10 Reps

2

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

3

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

4

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

5

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

7

Chest Fly (Cable)

4 Sets

8-12 Reps

Day 5

1

Lat Pulldown

4 Sets

6-10 Reps

2

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

3

Seated Row (Cable)

3 Sets

8-12 Reps

4

Hammer Curl

3 Sets

8-12 Reps

5

Chest Supported Row (Machine)

3 Sets

8-12 Reps

6

Face Pull

3 Sets

10-15 Reps