Black swordman | Workout Programs | Boostcamp App |

Black swordman

by Bri

Program Description

Modified ppl with arm day/ heavy bench focus

Program Overview

Level

Intermediate

Goal

Bodybuilding, Powerbuilding, Muscle & Sculpting

Equipment

Garage Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

May 10, 2024 01:43

Last Edited

May 22, 2024 04:56

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Day 1

1

Bench Press (Barbell)

1 Set

2 Sets

6 Reps

9 Reps

@9

@7

2

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10

3

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@10

4

Push Up

3 Sets

AMRAP

@10

Day 3

1

Hack Squat

1 Set

2 Sets

7-10 Reps

7-10 Reps

@9.5

@8

2

Back Extension (Weighted)

3 Sets

AMRAP

@8

3

Pallof Press

3 Sets

AMRAP

@9

4

Hamstring Curl

3 Sets

8-12 Reps

@10

5

Leg Extension

2 Sets

AMRAP

@10

Day 2

1

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

2

Romanian Deadlift (Barbell)

1 Set

2 Sets

7-10 Reps

7-10 Reps

@10

@7

3

Bicep Curl (Dumbbell)

3 Sets

8-10 Reps

@10

4

Pullover (Dumbbell)

3 Sets

AMRAP

@10

Day 4

1

Bent Over Row (Barbell)

1 Set

2 Sets

6-10 Reps

6-10 Reps

@9.5

@8.5

2

Incline Bench Press (Barbell)

3 Sets

5-8 Reps

@9

3

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

4

Upright Row (Barbell)

3 Sets

AMRAP

@10

5

Pullover (Dumbbell)

2 Sets

AMRAP

@10

6

Push Up

2 Sets

1 Set

AMRAP

AMRAP

@10

@9

Day 5

1

Bench Press (Barbell)

3 Sets

3-6 Reps

@9.5

2

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

@10

3

Incline Curl (Dumbbell)

1 Set

2 Sets

6-10 Reps

6-10 Reps

@10

@9

4

Skull Crusher

3 Sets

8-12 Reps

@10

5

Hammer Curl

3 Sets

AMRAP

@10

6

Lateral Raise (Dumbbell)

3 Sets

AMRAP

@10