logo
BoostcampPNG
Mandatory Suffering
by Conorsully
2 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Apr 01, 2024 12:23
Last Edited
Jun 17, 2024 08:31
down_app
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hanging Leg Raise
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Push Up
3 Sets
4
Incline Chest Press (Machine)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 3
1
Lying Leg Curl
3 Sets
2
Cable Crunch
3 Sets
3
High Bar Squat (Barbell)
3 Sets
4
Leg Press
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
7
Back Extension
3 Sets
8
Lateral Raise (Cable)
3 Sets
9
Lateral Raise (Dumbbell)
5 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Upright Row (Barbell)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
Day 5
1
Pull-Up (Bodyweight)
3 Sets
2
Pull-Up (Assisted)
3 Sets
3
Seated Wide-Grip Row (Cable)
3 Sets
4
Pullover (Machine)
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
8
Wrist Curls
3 Sets
9
Hanging Leg Raise
3 Sets
Day 6
1
Lying Leg Curl
3 Sets
2
Front Squat (Barbell)
3 Sets
3
Romanian Deadlift (Dumbbell)
3 Sets
4
Back Extension
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Leg Press (45 Degrees)
3 Sets
7
Lying Rear Lateral Raise
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 2
1
Chest Fly (Machine)
2 Sets
2
Incline Bench Press (Dumbbell)
5 Sets
3
Close Grip Bench Press (Smith Machine)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 3
1
Seated Hamstring Curl
3 Sets
2
High Bar Squat (Barbell)
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Lunge (Dumbbell)
3 Sets
6
Lateral Raise (Dumbbell)
5 Sets
Day 5
1
Pull-Up (Bodyweight)
5 Sets
2
Chest Fly (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Incline Bench Press (Dumbbell)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
Day 6
1
Seated Hamstring Curl
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Front Squat (Barbell)
3 Sets
4
Single Leg Press
2 Sets
5
Lunge (Dumbbell)
3 Sets
6
Hanging Leg Raise
3 Sets
Day 4
1
Pull-Up (Bodyweight)
4 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Preacher Curl (Barbell)
3 Sets
7
Hammer Curl
3 Sets
Day 1
1
Pull-Up (Bodyweight)
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Preacher Curl (Barbell)
3 Sets
7
Hammer Curl
3 Sets
Day 1
1
Pull-Up (Bodyweight)
5 Sets
2
T-Bar Row
2 Sets
3
Lat Pulldown (Close Grip)
3 Sets
4
Single Arm Row (Dumbbell)
2 Sets
5
Rear Delt Fly (Machine)
4 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Bicep Curl (Cable)
2 Sets
8
Hammer Curl
3 Sets
Day 2
1
Chest Fly (Machine)
2 Sets
2
Incline Bench Press (Dumbbell)
5 Sets
3
Close Grip Bench Press (Smith Machine)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 3
1
Seated Hamstring Curl
3 Sets
2
High Bar Squat (Barbell)
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Hanging Leg Raise
3 Sets
5
Lunge (Dumbbell)
3 Sets
6
Lateral Raise (Dumbbell)
5 Sets
Day 4
1
Chin-Up (Bodyweight)
4 Sets
2
Chest Supported Row (Machine)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Bicep Curl (Machine)
3 Sets
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
4 Sets
Day 5
1
Pull-Up (Bodyweight)
5 Sets
2
Chest Fly (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Incline Bench Press (Dumbbell)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
Day 6
1
Seated Hamstring Curl
3 Sets
2
Deadlift (Barbell)
3 Sets
3
Front Squat (Barbell)
3 Sets
4
Single Leg Press
2 Sets
5
Lunge (Dumbbell)
3 Sets
6
Hanging Leg Raise
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Push Up
3 Sets
4
Incline Chest Press (Machine)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 2
1
Pull-Up (Bodyweight)
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hanging Leg Raise
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Lying Leg Curl
3 Sets
2
Cable Crunch
3 Sets
3
High Bar Squat (Barbell)
3 Sets
4
Leg Press
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
7
Back Extension
3 Sets
8
Lateral Raise (Cable)
3 Sets
9
Lateral Raise (Dumbbell)
5 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Upright Row (Barbell)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
Day 5
1
Pull-Up (Bodyweight)
3 Sets
2
Pull-Up (Assisted)
3 Sets
3
Seated Wide-Grip Row (Cable)
3 Sets
4
Pullover (Machine)
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
8
Wrist Curls
3 Sets
9
Hanging Leg Raise
3 Sets
Day 6
1
Lying Leg Curl
3 Sets
2
Front Squat (Barbell)
3 Sets
3
Romanian Deadlift (Dumbbell)
3 Sets
4
Back Extension
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Leg Press (45 Degrees)
3 Sets
7
Lying Rear Lateral Raise
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 1
1
Chest Fly (Machine)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Push Up
3 Sets
4
Incline Chest Press (Machine)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Lateral Raise (Machine)
3 Sets
Day 2
1
Pull-Up (Bodyweight)
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hanging Leg Raise
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Lying Leg Curl
3 Sets
2
Cable Crunch
3 Sets
3
High Bar Squat (Barbell)
3 Sets
4
Leg Press
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Romanian Deadlift (Barbell)
3 Sets
7
Back Extension
3 Sets
8
Lateral Raise (Cable)
3 Sets
9
Lateral Raise (Dumbbell)
5 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Upright Row (Barbell)
3 Sets
5
Skull Crusher
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
7
Overhead Tricep Extension (Cable)
3 Sets
Day 5
1
Pull-Up (Bodyweight)
3 Sets
2
Pull-Up (Assisted)
3 Sets
3
Seated Wide-Grip Row (Cable)
3 Sets
4
Pullover (Machine)
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Bicep Curl (Barbell)
3 Sets
7
Rear Delt Fly (Machine)
3 Sets
8
Wrist Curls
3 Sets
9
Hanging Leg Raise
3 Sets
Day 6
1
Lying Leg Curl
3 Sets
2
Front Squat (Barbell)
3 Sets
3
Romanian Deadlift (Dumbbell)
3 Sets
4
Back Extension
3 Sets
5
Reverse Lunge (Barbell)
3 Sets
6
Leg Press (45 Degrees)
3 Sets
7
Lying Rear Lateral Raise
3 Sets
8
Lateral Raise (Machine)
3 Sets