PAV 1.0 | Workout Programs | Boostcamp App |

PAV 1.0

by Kanskje Noir

2 athletes joined

Program Description

Squat Max Deadlift maintain BP improvement OHP Improvement

Program Overview

Level

Novice

Goal

Powerbuilding

Equipment

Full Gym

Program Length

3 weeks

Time Per Workout

90 minutes

Created

Jan 09, 2024 02:26

Last Edited

May 08, 2024 02:28

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Day 1

1

Walk

1 Set

5 mins

2

Leg Extension

5 Sets

12 Reps

3

Lying Leg Curl

5 Sets

12 Reps

4

Squat (Paused)

1 Set

1 Set

2 Sets

1 Set

10 Reps

6 Reps

6 Reps

5 Reps

60%

60%

75%

80%

5

Good Morning

5 Sets

10 Reps

6

Cable Crunch

4 Sets

15 Reps

Day 2

1

Walk

1 Set

5 mins

2

Overhead Press (Barbell)

1 Set

4 Sets

10 Reps

6 Reps

60%

80%

3

Bench Press (Paused)

1 Set

1 Set

3 Sets

12 Reps

10 Reps

6 Reps

60%

70%

75%

4

Lat Pulldown

4 Sets

12 Reps

5

Pec Deck (Machine)

4 Sets

12 Reps

6

Reverse Bicep Curl (Dumbbell)

4 Sets

15 Reps

7

Tricep Rope Push Down (Cable)

4 Sets

15 Reps

Day 3

1

Walk

1 Set

5 mins

2

Deadlift (Barbell)

1 Set

1 Set

1 Set

2 Sets

10 Reps

7 Reps

6 Reps

6 Reps

65%

65%

70%

80%

3

Front Squat (Barbell)

4 Sets

12 Reps

4

Leg Extension

4 Sets

12 Reps

5

Lying Leg Curl

4 Sets

12 Reps

6

Decline Crunch (Weighted)

4 Sets

15 Reps

7

Standing Calf Raise

3 Sets

20 Reps

Day 4

1

Walk

1 Set

5 mins

2

Overhead Press (Barbell)

5 Sets

6 Reps

3

JM Press

5 Sets

12 Reps

4

Lying Tricep Extension (Barbell)

5 Sets

12 Reps

5

Pull-Up (Bodyweight)

5 Sets

4 Reps

6

Bicep Curl (Barbell)

4 Sets

15 Reps

7

Lateral Raise (Dumbbell)

4 Sets

12 Reps