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BoostcampPNG
PRRS - Kvns
by LLCOOLK
Program Description
Build muscle
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 05, 2024 07:42
Last Edited
May 07, 2024 10:49
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10