Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP) | Workout Programs | Boostcamp App |

Pure AesthetiX: Upper Lower Powerbuilding Program (GZCLP)

by Ezra Kim

4 athletes joined

Program Description

Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest

Program Overview

Level

Beginner, Novice

Goal

Powerbuilding, Powerlifting

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jun 01, 2024 09:37

Last Edited

Jul 26, 2024 05:26

down_app

Day 1

1

Overhead Press (Barbell)

5 Sets

3 Reps

80%

2

Incline Bench Press (Barbell)

3 Sets

10 Reps

3

Bent Over Row (Barbell)

2 Sets

8-12 Reps

4

Lat Pulldown (Close Grip)

2 Sets

8-12 Reps

5

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

Day 2

1

Squat (Barbell)

5 Sets

3 Reps

80%

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

3

Leg Extension

2 Sets

8-12 Reps

4

Bicep Curl (Dumbbell)

2 Sets

8-12 Reps

5

Lateral Raise (Cable)

2 Sets

8-12 Reps

Day 3

1

Bench Press (Barbell)

5 Sets

3 Reps

80%

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

3

Wide Grip Lat Pulldown

2 Sets

8-12 Reps

4

Seated Row (Cable)

2 Sets

8-12 Reps

5

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

Day 4

1

Deadlift (Barbell)

5 Sets

3 Reps

80%

2

Leg Press

3 Sets

10 Reps

3

Lying Leg Curl

2 Sets

8-12 Reps

4

Hanging Leg Raise

2 Sets

8-12 Reps

5

Lateral Raise (Cable)

2 Sets

8-12 Reps