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

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

3

6-10 reps

RPE 9

2

Romanian Deadlift (Barbell)

3

8-12 reps

RPE 8

3

Hip Thrust (Barbell)

3

15-20 reps

RPE 10

4A

Leg Extension

3

15-20 reps

RPE 10

4B

Hip Adductor (Machine)

1

2

15-20 reps

15-20 reps

RPE 10

RPE 10

Day 2

1A

Bench Press (Barbell)

3

5-8 reps

RPE 10

1B

Neck Curl

3

AMRAP

RPE 10

2

Incline Bench Press (Dumbbell)

3

8-12 reps

RPE 10

3

Shoulder Press (Machine)

3

8-12 reps

RPE 10

4A

Overhead Tricep Extension (Cable)

3

10-15 reps

RPE 10

4B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

4C

Hanging Leg Raise

3

AMRAP

RPE 10

Day 3

1

Pull-Up (Weighted)

3

5-8 reps

RPE 10

2

Seated Row (Cable)

3

12-15 reps

RPE 10

3

Single Arm Iso Row

2

8-12 reps

RPE 10

4

Alternating Dumbbell Curl

3

8-12 reps

RPE 10

5A

Reverse Wrist Curl (Barbell)

3

AMRAP

RPE 10

5B

Calf Raise (Leg Press)

3

AMRAP

RPE 10

Day 4

1

Deadlift (Barbell)

3

3 reps

RPE 8

2

Leg Press

3

15-20 reps

RPE 10

3

Back Extension (Weighted)

3

12-15 reps

RPE 10

4A

Hip Adductor (Machine)

3

15-20 reps

RPE 10

4B

Plank

3

AMRAP

RPE 10

Day 5

1

Incline Bench Press (Barbell)

3

5-8 reps

RPE 10

2A

Bench Press (Dumbbell)

3

8-12 reps

RPE 10

2B

Neck Extension

3

AMRAP

RPE 7

3A

Tricep Pushdown (Cable)

3

10-15 reps

RPE 10

3B

Leaning In Lateral Raise

3

10-15 reps

RPE 10

4A

Chest Fly (Cable)

3

8-12 reps

RPE 10

4B

Cable Rear Delt Fly

3

AMRAP

RPE 10

Day 6

1

Barbell Row

3

8-12 reps

RPE 10

2

Lat Pulldown (Neutral Grip)

3

8-12 reps

RPE 10

3A

Pullover (Dumbbell)

3

8-12 reps

RPE 10

3B

Incline Curl (Dumbbell)

3

8-12 reps

RPE 10

4A

Reverse Bicep Curl (EZ Bar)

3

15-20 reps

RPE 10

4B

Face Pull

3

AMRAP

RPE 10

5A

Decline Sit Up (Weighted)

3

AMRAP

RPE 10

5B

Neck Extension

3

AMRAP

RPE 10

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