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Louie Mesocycle 1
by Ygo
1 athletes joined
Program Description
For louie
Program Overview
Level
Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jun 09, 2024 12:33
Last Edited
Jun 12, 2024 05:27
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Week 1
1 / 8 Weeks
Day 1
1
Dumbbell Row
2 Sets
6-10 Reps
@8
2
Lat Pulldown
2 Sets
8-15 Reps
@8
3
Chest Press (Machine)
2 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
Day 2
1
Leg Curl
2 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
3
Leg Extension
2 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
1 Set
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 1
1
Dumbbell Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
2 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
Day 2
1
Leg Curl
2 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Leg Extension
2 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 1
1
Dumbbell Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 1
1
Dumbbell Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 3
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 1
1
Dumbbell Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 2
1
Leg Curl
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
5
Skull Crusher
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
Day 1
1
Dumbbell Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
3
Chest Press (Machine)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@7
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
10-20 Reps
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
5
Skull Crusher
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
2
Lat Prayer
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
3B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Stiff Leg Deadlift
1 Set
2 Sets
6-12 Reps
6-12 Reps
@7
@8
2
Leg Press
1 Set
2 Sets
8-15 Reps
8-15 Reps
@7
@8
3A
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3B
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
Day 2
1
Leg Curl
3 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
@10
3
Leg Extension
2 Sets
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
@10
Day 1
1
Dumbbell Row
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
2
Lat Prayer
2 Sets
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
3A
Lateral Raise (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2
Leg Press
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@8
@9
3A
Preacher Curl (Dumbbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Tricep Extension (Cable)
3 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
Day 1
1
Dumbbell Row
2 Sets
6-10 Reps
@6
2
Lat Pulldown
2 Sets
8-15 Reps
@6
3
Chest Press (Machine)
2 Sets
10-15 Reps
@6
4
Chest Fly (Cable)
2 Sets
10-15 Reps
@6
5
Lateral Raise (Cable)
2 Sets
8-15 Reps
@6
Day 2
1
Leg Curl
2 Sets
8-15 Reps
@6
2
Squat (Smith Machine)
2 Sets
5-10 Reps
@6
3
Leg Extension
2 Sets
10-20 Reps
@6
4
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@6
5
Skull Crusher
2 Sets
6-12 Reps
@6
Day 3
1
Bench Press (Smith Machine)
2 Sets
5-10 Reps
@6
2
Lat Prayer
2 Sets
8-15 Reps
@6
3A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@6
3B
Bicep Curl (Cable)
2 Sets
8-12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@6
Day 4
1
Stiff Leg Deadlift
2 Sets
6-12 Reps
@6
2
Leg Press
2 Sets
8-15 Reps
@6
3A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@6
3B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6
4
Tricep Extension (Cable)
2 Sets
6-12 Reps
@6