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BoostcampPNG
ULTRA EGO
by Gabriel C.
Program Description
Epic program for horsing weights around.🐎
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jul 03, 2024 11:56
Last Edited
Jul 03, 2024 11:59
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Week 1
1 / 1 Weeks
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Leg Press
3 Sets
15-20 Reps
@10
3
Back Extension (Weighted)
3 Sets
12-15 Reps
@10
4A
Hip Adductor (Machine)
3 Sets
15-20 Reps
@10
4B
Plank
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Neck Extension
3 Sets
AMRAP
@7
3A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
3B
Leaning In Lateral Raise
3 Sets
10-15 Reps
@10
4A
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4B
Cable Rear Delt Fly
3 Sets
AMRAP
@10
Day 6
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@10
4B
Face Pull
3 Sets
AMRAP
@10
5A
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
5B
Neck Extension
3 Sets
AMRAP
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@10
5A
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
5B
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15-20 Reps
@10
4A
Leg Extension
3 Sets
15-20 Reps
@10
4B
Hip Adductor (Machine)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@10
@10
Day 2
1A
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
1B
Neck Curl
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
4A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Hanging Leg Raise
3 Sets
AMRAP
@10