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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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
4
6 reps
3
Chin-Up (Bodyweight)
3
AMRAP
4
Pendlay Row
5
5 reps
5
Bicep Curl (Barbell)
5
5 reps
6
Lying Tricep Extension (Barbell)
4
6 reps
7
Shrug (Dumbbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
5
5 reps
3
Seated Calf Raise
5
10 reps
4
Cable Crunch
5
15 reps
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
7A
Lateral Raise (Dumbbell)
3
15 reps
7B
Rear Delt Fly (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
5
5 reps
1B
Chin-Up (Weighted)
5
AMRAP
2
Standing Behind Neck Shoulder Press (Barbell)
2
15 reps
3A
Dip (Weighted)
4
6 reps
3B
T-Bar Row
4
10 reps
4A
Upright Row (Barbell)
3
15 reps
4B
Face Pull
3
15 reps
5
Pullover (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
1B
Lying Leg Curl
3
15 reps
2A
Romanian Deadlift (Barbell)
4
6 reps
2B
Leg Extension
3
15 reps
3A
Leg Press (45 Degrees)
3
15 reps
3B
Hip Adductor (Machine)
3
15 reps
4A
Hammer Curl
4
6 reps
4B
V-Handle Tricep Pushdown (Cable)
4
15 reps
5A
Incline Curl (Dumbbell)
3
6 reps
5B
Single Arm Overhead Tricep Extension
3
15 reps
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