Personal program

by Jakob F.

3 athletes joined

Program Description

A program i made and use feel free to try it if you want too

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 12, 2024 02:10
Last Edited
May 07, 2024 10:27

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chin-Up (Weighted)

3

6-10 reps

2

Barbell Row

3

8-10 reps

3A

Concentration Curl

2

8-10 reps

3B

Reverse Bicep Curl (Dumbbell)

2

8-10 reps

Day 1

1

Overhead Press (Barbell)

4

3-5 reps

2

Legs Up Bench Press (Barbell)

3

6-8 reps

3A

Incline Bench Press (Dumbbell)

2

6-10 reps

3B

Skull Crusher

1

8-10 reps

4

Chin-Up (Weighted)

3

6-10 reps

Day 1

1

Dip (Weighted)

4

6-8 reps

2

Chin-Up (Weighted)

4

6-8 reps

3

Incline Bench Press (Dumbbell)

2

6-10 reps

4

Dumbbell Row

2

6-10 reps

Day 1

1

Chin-Up (Weighted)

3

6-10 reps

2

Barbell Row

3

8-10 reps

3A

Concentration Curl

2

8-10 reps

3B

Reverse Bicep Curl (Dumbbell)

2

8-10 reps

Day 2

1

Dip (Weighted)

3

6-10 reps

2

Incline Bench Press (Barbell)

3

8-10 reps

3

Lateral Raise (Dumbbell)

3

8-10 reps

4

Skull Crusher

3

8-10 reps

Day 2

1

Squat (Low Bar)

4

3-5 reps

2

Romanian Deadlift (Barbell)

3

6-8 reps

3

Leg Extension

3

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 2

1

Cossack Squat

3

8-10 reps

2

Lunge (Dumbbell)

3

8-10 reps

3

Sissy Squat

3

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 2

1

Dip (Weighted)

3

6-10 reps

2

Incline Bench Press (Barbell)

3

8-10 reps

3

Lateral Raise (Dumbbell)

3

8-10 reps

4

Skull Crusher

3

8-10 reps

Day 3

1

Front Squat (Barbell)

3

6-10 reps

2

Cossack Squat

2

8-10 reps

3

Lunge (Dumbbell)

2

8-10 reps

4

Leg Extension

3

6-10 reps

5

Standing Calf Raise

4

10-15 reps

Day 3

1

Bench Press (Paused)

4

3-5 reps

2

Seated Overhead Press (Barbell)

3

6-8 reps

3A

Incline Bench Press (Dumbbell)

2

6-10 reps

3B

Skull Crusher

1

8-10 reps

4

Chin-Up (Weighted)

3

6-10 reps

Day 3

1

Dip (Weighted)

4

6-8 reps

2

Chin-Up (Weighted)

4

6-8 reps

3

Skull Crusher

3

8-10 reps

4

Bicep Curl (Dumbbell)

3

8-10 reps

Day 3

1

Front Squat (Barbell)

3

6-10 reps

2

Cossack Squat

2

8-10 reps

3

Lunge (Dumbbell)

2

8-10 reps

4

Leg Extension

3

6-10 reps

5

Standing Calf Raise

4

10-15 reps

Day 4

1

Deadlift (Deficit)

4

3-5 reps

2

Front Squat (Barbell)

3

6-8 reps

3A

Leg Extension

2

6-10 reps

3B

Back Extension

2

8-10 reps

4

Standing Calf Raise

1

Day 4

1

Squat (Low Bar)

3

6-8 reps

2

Back Extension

3

8-10 reps

3

Leg Extension

3

8-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 2

1

Dip (Weighted)

3 Sets

6-10 Reps

2

Incline Bench Press (Barbell)

3 Sets

8-10 Reps

3

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

4

Skull Crusher

3 Sets

8-10 Reps

Day 3

1

Front Squat (Barbell)

3 Sets

6-10 Reps

2

Cossack Squat

2 Sets

8-10 Reps

3

Lunge (Dumbbell)

2 Sets

8-10 Reps

4

Leg Extension

3 Sets

6-10 Reps

5

Standing Calf Raise

4 Sets

10-15 Reps

Day 1

1

Chin-Up (Weighted)

3 Sets

6-10 Reps

2

Barbell Row

3 Sets

8-10 Reps

3A

Concentration Curl

2 Sets

8-10 Reps

3B

Reverse Bicep Curl (Dumbbell)

2 Sets

8-10 Reps