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Sizable nuut

by Nicholas J.
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Program Description

Big

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2024 03:07
  • Last Edited
    Jul 21, 2024 06:20
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Leg Extension
1
2
10 reps
8 reps
RPE 10
RPE 10
3
Leg Curl
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)
1 Set
7 Reps
@10
4
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
6
Hammer Curl
1 Set
12 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
Day 3
1
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
3
Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Seated Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)
1 Set
7 Reps
@10
4
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
6
Hammer Curl
1 Set
12 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10