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πŸ”₯

by PBNW

Program Description

πŸ”₯

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2024 03:49
  • Last Edited
    Jul 30, 2024 02:23
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
5
5 reps
3
Lunge (Dumbbell)
4
15 reps
4
Leg Curl
4
15 reps
5
Face Pull
4
15 reps
6
Reverse Pec Deck
4
15 reps
7
Lateral Raise (Dumbbell)
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
5
5 reps
3
Lunge (Dumbbell)
4
15 reps
4
Leg Curl
4
15 reps
5
Face Pull
4
15 reps
6
Reverse Pec Deck
4
15 reps
7
Lateral Raise (Dumbbell)
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
5
5 reps
3
Lunge (Dumbbell)
4
15 reps
4
Leg Curl
4
15 reps
5
Face Pull
4
15 reps
6
Reverse Pec Deck
4
15 reps
7
Lateral Raise (Dumbbell)
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Deadlift (Barbell)
5
5 reps
3
Lunge (Dumbbell)
4
15 reps
4
Leg Curl
4
15 reps
5
Face Pull
4
15 reps
6
Reverse Pec Deck
4
15 reps
7
Lateral Raise (Dumbbell)
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Dip (Machine)
4
15 reps
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
6
Hanging Leg Raise
4
15 reps
7
Russian Twist
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Dip (Machine)
4
15 reps
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
6
Hanging Leg Raise
4
15 reps
7
Russian Twist
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Dip (Machine)
4
15 reps
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
6
Hanging Leg Raise
4
15 reps
7
Russian Twist
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Dip (Machine)
4
15 reps
4
Dips Between Chairs
4
RPE 10
5
Concentration Curl
4
15 reps
6
Hanging Leg Raise
4
15 reps
7
Russian Twist
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
2
Reverse Pec Deck
4
15 reps
3
Overhead Press (Barbell)
5
5 reps
4
Seated Shoulder Press (Dumbbell)
4
15 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Pushdown (Cable)
4
15 reps
7
Hammer Curl
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
2
Reverse Pec Deck
4
15 reps
3
Overhead Press (Barbell)
5
5 reps
4
Seated Shoulder Press (Dumbbell)
4
15 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Pushdown (Cable)
4
15 reps
7
Hammer Curl
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
2
Reverse Pec Deck
4
15 reps
3
Overhead Press (Barbell)
5
5 reps
4
Seated Shoulder Press (Dumbbell)
4
15 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Pushdown (Cable)
4
15 reps
7
Hammer Curl
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
15 reps
2
Reverse Pec Deck
4
15 reps
3
Overhead Press (Barbell)
5
5 reps
4
Seated Shoulder Press (Dumbbell)
4
15 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Tricep Pushdown (Cable)
4
15 reps
7
Hammer Curl
4
15 reps
8
Hanging Leg Raise
4
15 reps
9
Russian Twist
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
2
Pull-Up (Assisted)
5
5 reps
3
Barbell Row
5
5 reps
4
Single Arm Iso Row
4
15 reps
5
Overhead Extension (Dumbbell)
4
15 reps
6
Bicep Curl (EZ Bar)
4
15 reps
7
Hanging Leg Raise
4
15 reps
8
Russian Twist
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
2
Pull-Up (Assisted)
5
5 reps
3
Barbell Row
5
5 reps
4
Single Arm Iso Row
4
15 reps
5
Overhead Extension (Dumbbell)
4
15 reps
6
Bicep Curl (EZ Bar)
4
15 reps
7
Hanging Leg Raise
4
15 reps
8
Russian Twist
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
2
Pull-Up (Assisted)
5
5 reps
3
Barbell Row
5
5 reps
4
Single Arm Iso Row
4
15 reps
5
Overhead Extension (Dumbbell)
4
15 reps
6
Bicep Curl (EZ Bar)
4
15 reps
7
Hanging Leg Raise
4
15 reps
8
Russian Twist
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
2
Pull-Up (Assisted)
5
5 reps
3
Barbell Row
5
5 reps
4
Single Arm Iso Row
4
15 reps
5
Overhead Extension (Dumbbell)
4
15 reps
6
Bicep Curl (EZ Bar)
4
15 reps
7
Hanging Leg Raise
4
15 reps
8
Russian Twist
4
15 reps
Week 1
1 / 4 Weeks
Day 3
1
Face Pull
4 Sets
15 Reps
2
Reverse Pec Deck
4 Sets
15 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
7
Hammer Curl
4 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15 Reps
9
Russian Twist
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
15 Reps
2
Pull-Up (Assisted)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Single Arm Iso Row
4 Sets
15 Reps
5
Overhead Extension (Dumbbell)
4 Sets
15 Reps
6
Bicep Curl (EZ Bar)
4 Sets
15 Reps
7
Hanging Leg Raise
4 Sets
15 Reps
8
Russian Twist
4 Sets
15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Deadlift (Barbell)
5 Sets
5 Reps
3
Lunge (Dumbbell)
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5
Face Pull
4 Sets
15 Reps
6
Reverse Pec Deck
4 Sets
15 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
8
Hanging Leg Raise
4 Sets
15 Reps
9
Russian Twist
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
3
Seated Dip (Machine)
4 Sets
15 Reps
4
Dips Between Chairs
4 Sets
@10
5
Concentration Curl
4 Sets
15 Reps
6
Hanging Leg Raise
4 Sets
15 Reps
7
Russian Twist
4 Sets
15 Reps