Push Pull Legs - Complete and balanced | Workout Programs | Boostcamp App |

Push Pull Legs - Complete and balanced

by Dimitris

10 athletes joined

Program Description

SOS WEEK 5- is a deload Drop 30% of your target weight and go unweighted on calisthenics

Program Overview

Level

Intermediate, Advanced

Goal

Powerbuilding

Equipment

Full Gym

Program Length

5 weeks

Time Per Workout

90 minutes

Created

May 13, 2024 09:34

Last Edited

Jul 24, 2024 04:09

down_app

Day 1

1

Bench Press (Barbell)

1 Set

4 Sets

10 Reps

5 Reps

2

Dip (Weighted)

1 Set

3 Sets

10 Reps

5 Reps

3

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

4

Chest Fly (Cable)

3 Sets

10 Reps

5

Lateral Raise (Dumbbell)

2 Sets

12 Reps

6

V-Handle Tricep Pushdown (Cable)

3 Sets

10 Reps

@9.5

Day 2

1

Pull-Up (Weighted)

2 Sets

2 Sets

1 Set

1 Set

5 Reps

3 Reps

8 Reps

10 Reps

2

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

3

Lat Pulldown

3 Sets

8 Reps

4

Seated Row (Cable)

3 Sets

10 Reps

5

Alternating Dumbbell Curl

3 Sets

10 Reps

6

Incline Curl (Dumbbell)

3 Sets

10 Reps

Day 3

1

Squat (Barbell)

1 Set

2 Sets

3 Sets

10 Reps

5 Reps

3 Reps

2

Deadlift (Barbell)

4 Sets

5 Reps

3

Leg Extension

3 Sets

10 Reps

4

Split Squat (Dumbbell)

3 Sets

8 Reps

Day 4

1

Bench Press (Paused)

2 Sets

3 Reps

2

Bench Press (Close Grip)

3 Sets

8 Reps

3

Seated Shoulder Press (Dumbbell)

3 Sets

6 Reps

4

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

5

Lateral Raise (Cable)

3 Sets

10 Reps

6

Tricep Pushdown (Cable)

3 Sets

10 Reps

Day 5

1

Chin-Up (Weighted)

3 Sets

2 Sets

5 Reps

8 Reps

2

Pendlay Row

3 Sets

5 Reps

3

Lat Pulldown (Single Arm)

3 Sets

10 Reps

4

Seated Row (Cable)

3 Sets

10 Reps

5

Bicep Curl (Cable)

3 Sets

10 Reps

6

Preacher Curl (Dumbbell)

3 Sets

10 Reps