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BoostcampPNG
Daniel’s 4 day a week plan
by Daniel V.
Program Description
Gain muscle mass
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 21, 2024 06:02
Last Edited
Jun 21, 2024 07:36
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Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Chest Fly (Cable)
3 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 3
1
Leg Extension
3 Sets
10 Reps
@9
2
Total Gym Ole Leg Squats
6 Sets
15 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10 Reps
@9
Day 1
1
Underhand Lat Pulldown
3 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Prayer
3 Sets
10 Reps
@9
4
Throat Pull
3 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9