Parsley | Workout Programs | Boostcamp App |

Parsley

by Irakli M.

1 athletes joined

Program Description

Building muscle 💪🏼

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Dec 30, 2023 07:11

Last Edited

May 09, 2024 03:11

down_app

Day 1

1

Decline Crunch (Weighted)

3 Sets

10-15 Reps

@9

2A

Seated Overhead Press (Barbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@9

@10

2B

Lat Pulldown

3 Sets

10-15 Reps

@10

3A

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@9

@10

3B

Seated Row (Machine)

3 Sets

10-15 Reps

@10

4A

Dip (Bodyweight)

1 Set

2 Sets

AMRAP

AMRAP

@9

@10

4B

Standing Pullover (Cable)

3 Sets

10-15 Reps

@10

5A

Upright Row (Cable)

1 Set

2 Sets

15-20 Reps

15-20 Reps

@8.5

@10

5B

Rear Delt Fly (Dumbbell)

3 Sets

10-15 Reps

@10

Day 2

1

Hanging Leg Raise

3 Sets

10-15 Reps

@9

2A

Spider Curl

3 Sets

10-15 Reps

@10

2B

Tricep Rope Push Down (Cable)

3 Sets

10-15 Reps

@9

3A

Preacher Curl (Barbell)

2 Sets

1 Set

10-15 Reps

10-15 Reps

@9

@10

3B

Overhead Extension (Dumbbell)

3 Sets

10-15 Reps

@9

4A

Reverse Bicep Curl (EZ Bar)

3 Sets

10-15 Reps

@10

4B

Wrist Curls

3 Sets

10-15 Reps

@10

5A

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

@7.5

@8

@8.5

5B

Neck Curl

2 Sets

10-15 Reps

@9

6A

Leg Extension

2 Sets

10-15 Reps

@10

6B

Hip Adductor (Machine)

3 Sets

10-15 Reps

@9

Day 3

1A

Bench Press (Barbell)

3 Sets

4-8 Reps

@9

1B

Wide Grip Pull-Up

3 Sets

6-10 Reps

@10

2A

Incline Bench Press (Smith Machine)

3 Sets

6-10 Reps

@10

2B

Barbell Row

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@8

@8.5

@9

3A

Incline Fly Press (Dumbbell)

2 Sets

1 Set

6-10 Reps

6-10 Reps

@9

@10

3B

Pullover (Dumbbell)

3 Sets

8-12 Reps

@10

4A

Lateral Raise (Cable)

3 Sets

8-12 Reps

@10

4B

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

@10

5

Overhead Press (Machine)

3 Sets

6-10 Reps

@10

Day 4

1

Decline Crunch (Weighted)

3 Sets

8-12 Reps

@9

2A

Bicep Curl (Cable)

3 Sets

8-12 Reps

@10

2B

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

@9

3A

Incline Curl (Dumbbell)

2 Sets

1 Set

6-10 Reps

6-10 Reps

@9.5

@10

3B

JM Press

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8.5

@9

4A

Hammer Curl

3 Sets

8-12 Reps

@10

4B

Wrist Curls

3 Sets

10-15 Reps

@10

5

Squat (Smith Machine)

2 Sets

1 Set

6-10 Reps

6-10 Reps

@9

@9.5

6

Neck Curl

3 Sets

10-15 Reps

@9

7A

Leg Extension

3 Sets

6-20 Reps

@10

7B

Seated Hamstring Curl

3 Sets

6-10 Reps

@9

7C

Seated Calf Raise

3 Sets

8-12 Reps

@10