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Military Strength Phase 1
by Jack Learman
53 athletes joined
Program Description
This Program is designed for individuals who are preparing to join military service and the goal of this program is to build size and strength.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 26, 2024 07:25
Last Edited
Jul 26, 2024 07:17
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Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
5
Face Pull
3 Sets
20 Reps
@7
6
Back Extension
3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
6
Seated Calf Raise
4 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
10 Reps
@7
8
Plank
1 Set
2 mins
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Barbell Row
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Power Clean
3 Sets
5 Reps
@7
3
Dumbbell Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@9
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@7
6
Lying Leg Curl
3 Sets
15 Reps
@7