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John’s program
by John Dwyer
Program Description
Get big
Program Overview
Level
Novice, Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 20, 2024 10:15
Last Edited
Jun 24, 2024 03:26
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Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
French Press
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover
3 Sets
12 Reps
@10
Day 2
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
2
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row
3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
3
French Press
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
Dumbbell Bench Pullover
3 Sets
12 Reps
@10
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
2
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
3
Hammer Curl
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
6
High Row
3 Sets
12 Reps
@10
7
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
Day 5
1
Goblet Squat
3 Sets
12 Reps
@10
2
Seated Hamstring Curl
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
100 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Press
2 Sets
1 Set
12 Reps
100 Reps
@10
@10