logo
BoostcampPNG
Muscle Mashle Program (Chest Focus)
by Aminulloh M.
30 athletes joined
Program Description
To stay consistent and build muscle while staying lean.
Program Overview
Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Feb 20, 2024 01:36
Last Edited
Jul 11, 2024 08:41
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5