logo
BoostcampPNG
Monster
by Rayane L.
Program Description
Day 1 : Chest , back , arms Day 2 : legs , calf , abs , shoulders Day 3 : chest , back , shoulders Day 4 : legs , back , arms
Program Overview
Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jun 20, 2024 12:00
Last Edited
Jun 20, 2024 12:28
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
4
Pendlay Row
5 Sets
5 Reps
5
Bicep Curl (Barbell)
5 Sets
5 Reps
6
Lying Tricep Extension (Barbell)
4 Sets
6 Reps
7
Shrug (Dumbbell)
4 Sets
6 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Seated Calf Raise
5 Sets
10 Reps
4
Cable Crunch
5 Sets
15 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
Day 3
1A
Overhead Press (Barbell)
5 Sets
5 Reps
1B
Chin-Up (Weighted)
5 Sets
AMRAP
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
15 Reps
3A
Dip (Weighted)
4 Sets
6 Reps
3B
T-Bar Row
4 Sets
10 Reps
4A
Upright Row (Barbell)
3 Sets
15 Reps
4B
Face Pull
3 Sets
15 Reps
5
Pullover (Dumbbell)
3 Sets
15 Reps
Day 4
1A
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
1B
Lying Leg Curl
3 Sets
15 Reps
2A
Romanian Deadlift (Barbell)
4 Sets
6 Reps
2B
Leg Extension
3 Sets
15 Reps
3A
Leg Press (45 Degrees)
3 Sets
15 Reps
3B
Hip Adductor (Machine)
3 Sets
15 Reps
4A
Hammer Curl
4 Sets
6 Reps
4B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
5A
Incline Curl (Dumbbell)
3 Sets
6 Reps
5B
Single Arm Overhead Tricep Extension
3 Sets
15 Reps