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Piss and Vinegar 2.0

by Kanskje Noir
1 athletes joined

Program Description

4 weeks breakout

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 10:09
  • Last Edited
    Sep 04, 2024 06:06
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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
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Bench Press (Barbell)
1
AMRAP
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Bench Press (Barbell)
1
AMRAP
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Bench Press (Barbell)
1
AMRAP
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Bench Press (Barbell)
1
AMRAP
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
80%
90%
100%
100%
3
Leg Extension
3
12 reps
4
Hamstring Curl
3
12 reps
5
Pec Deck (Machine)
3
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Tricep Pushdown (Cable)
3
12 reps
8
Lat Pulldown
3
12 reps
9
Cable Crunch
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Overhead Press (Barbell)
1
2
1
5 reps
3 reps
2 reps
3
Chest Press (Machine)
3
12 reps
4
Shoulder Press (Machine)
3
12 reps
5
Pull-Up (Bodyweight)
3
AMRAP
6
Lunge (Dumbbell)
3
12 reps
7
Standing Calf Raise
3
20 reps
8
Hammer Curl
3
12 reps
9
Tricep Rope Push Down (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Leg Extension
3
12 reps
3
Hamstring Curl
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Bicep Curl (Machine)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Lat Pulldown
3
12 reps
8
Cable Crunch
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Leg Extension
3
12 reps
3
Hamstring Curl
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Bicep Curl (Machine)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Lat Pulldown
3
12 reps
8
Cable Crunch
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Leg Extension
3
12 reps
3
Hamstring Curl
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Bicep Curl (Machine)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Lat Pulldown
3
12 reps
8
Cable Crunch
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Leg Extension
3
12 reps
3
Hamstring Curl
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Bicep Curl (Machine)
3
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Lat Pulldown
3
12 reps
8
Cable Crunch
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Chest Press (Machine)
3
12 reps
3
Shoulder Press (Machine)
3
12 reps
4
Pull-Up (Bodyweight)
3
AMRAP
5
Lunge (Dumbbell)
3
12 reps
6
Standing Calf Raise
3
20 reps
7
Hammer Curl
3
12 reps
8
Tricep Rope Push Down (Cable)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Chest Press (Machine)
3
12 reps
3
Shoulder Press (Machine)
3
12 reps
4
Pull-Up (Bodyweight)
3
AMRAP
5
Lunge (Dumbbell)
3
12 reps
6
Standing Calf Raise
3
20 reps
7
Hammer Curl
3
12 reps
8
Tricep Rope Push Down (Cable)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Chest Press (Machine)
3
12 reps
3
Shoulder Press (Machine)
3
12 reps
4
Pull-Up (Bodyweight)
3
AMRAP
5
Lunge (Dumbbell)
3
12 reps
6
Standing Calf Raise
3
20 reps
7
Hammer Curl
3
12 reps
8
Tricep Rope Push Down (Cable)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
2
Chest Press (Machine)
3
12 reps
3
Shoulder Press (Machine)
3
12 reps
4
Pull-Up (Bodyweight)
3
AMRAP
5
Lunge (Dumbbell)
3
12 reps
6
Standing Calf Raise
3
20 reps
7
Hammer Curl
3
12 reps
8
Tricep Rope Push Down (Cable)
3
15 reps
Week 1
1 / 4 Weeks
Day 6
1
Walk
1 Set
20 mins
2
Chest Press (Machine)
3 Sets
12 Reps
3
Shoulder Press (Machine)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
5
Lunge (Dumbbell)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 5
1
Walk
1 Set
20 mins
2
Leg Extension
3 Sets
12 Reps
3
Hamstring Curl
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Bicep Curl (Machine)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Lat Pulldown
3 Sets
12 Reps
8
Cable Crunch
3 Sets
12 Reps
Day 2
1
Walk
1 Set
5 mins
2
Bench Press (Barbell)
1 Set
AMRAP
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 1
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 3
1
Walk
1 Set
5 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
80%
90%
100%
100%
3
Leg Extension
3 Sets
12 Reps
4
Hamstring Curl
3 Sets
12 Reps
5
Pec Deck (Machine)
3 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
8
Lat Pulldown
3 Sets
12 Reps
9
Cable Crunch
3 Sets
12 Reps
Day 4
1
Walk
1 Set
20 mins
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Shoulder Press (Machine)
3 Sets
12 Reps
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
6
Lunge (Dumbbell)
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
20 Reps
8
Hammer Curl
3 Sets
12 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
15 Reps