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Saiyan Pride

by Simar Toor

Program Description

Easy to follow workout that shouldn’t take too long to finish. Designed and built for home gym owners. If you have access to machines feel free to substitute movements that fit the movement pattern listed on the exercise.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 22, 2024 02:01
  • Last Edited
    Aug 23, 2024 04:34
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2A
Romanian Deadlift (Barbell)
2
2B
Lateral Raise (Dumbbell)
2
3A
Bench Press (Barbell)
2
3B
Underhand Lat Pulldown
2
4A
Sissy Squat
2
4B
Hammer Curl (Cable)
2
4C
Standing Pullover (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2A
Standing Behind Neck Shoulder Press (Barbell)
2
2B
Lat Pulldown
2
3
Snatch Deadlift
2
4A
Overhead Tricep Extension (Cable)
2
4B
Hammer Curl (Cable)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
2A
Pullover (Dumbbell)
2
2B
Sissy Squat
2
3A
Incline Curl (Dumbbell)
2
3B
Lateral Raise (Dumbbell)
2
4A
Overhead Tricep Extension (Cable)
2
4B
Seated Single Arm Illiac Pulldown
2
Week 1
1 / 12 Weeks
Day 2
1
Dip (Weighted)
3 Sets
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2B
Lat Pulldown
2 Sets
3
Snatch Deadlift
2 Sets
4A
Overhead Tricep Extension (Cable)
2 Sets
4B
Hammer Curl (Cable)
2 Sets
Day 3
1
Bent Over Row (Barbell)
3 Sets
2A
Pullover (Dumbbell)
2 Sets
2B
Sissy Squat
2 Sets
3A
Incline Curl (Dumbbell)
2 Sets
3B
Lateral Raise (Dumbbell)
2 Sets
4A
Overhead Tricep Extension (Cable)
2 Sets
4B
Seated Single Arm Illiac Pulldown
2 Sets
Day 1
1
Squat (Low Bar)
3 Sets
2A
Romanian Deadlift (Barbell)
2 Sets
2B
Lateral Raise (Dumbbell)
2 Sets
3A
Bench Press (Barbell)
2 Sets
3B
Underhand Lat Pulldown
2 Sets
4A
Sissy Squat
2 Sets
4B
Hammer Curl (Cable)
2 Sets
4C
Standing Pullover (Cable)
2 Sets