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Weldon workout
by Gant H.
1 athletes joined
Program Description
Workout for jw
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2024 06:02
Last Edited
Jul 08, 2024 07:28
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Week 1
1 / 6 Weeks
Day 1
1
Leg Press
3 Sets
10 Reps
2
Glute Kickback (Cable)
2 Sets
12 Reps
3
Seated Hamstring Curl
2 Sets
10 Reps
4
Seated Calf Raise
2 Sets
15 Reps
5
Shoulder Press (Machine)
2 Sets
10 Reps
Day 2
1
Glute Kickback (Cable)
3 Sets
12 Reps
2
Leg Extension
2 Sets
10 Reps
3
Seated Hamstring Curl
2 Sets
10 Reps
4
Seated Calf Raise
2 Sets
15 Reps
5
Bench Press (Barbell)
2 Sets
8 Reps
Day 3
1
Seated Hamstring Curl
3 Sets
10 Reps
2
Glute Kickback (Cable)
2 Sets
12 Reps
3
Leg Press
2 Sets
10 Reps
4
Seated Calf Raise
2 Sets
15 Reps
5
Seated Row (Cable)
2 Sets
10 Reps
6
Bicep Curl (Dumbbell)
2 Sets
10 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
11 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
13 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
16 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
11 Reps
Day 2
1
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
13 Reps
2
Leg Extension
1 Set
1 Set
10 Reps
11 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
16 Reps
5
Bench Press (Barbell)
1 Set
1 Set
8 Reps
9 Reps
Day 3
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
11 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
13 Reps
3
Leg Press
1 Set
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
16 Reps
5
Seated Row (Cable)
1 Set
1 Set
10 Reps
11 Reps
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
11 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
12 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
14 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
12 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
17 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
12 Reps
Day 2
1
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
14 Reps
2
Leg Extension
1 Set
1 Set
10 Reps
12 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
12 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
17 Reps
5
Bench Press (Barbell)
1 Set
1 Set
8 Reps
10 Reps
Day 3
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
12 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
14 Reps
3
Leg Press
1 Set
1 Set
10 Reps
12 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
17 Reps
5
Seated Row (Cable)
1 Set
1 Set
10 Reps
12 Reps
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
13 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
15 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
13 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
18 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
13 Reps
Day 2
1
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
15 Reps
2
Leg Extension
1 Set
1 Set
10 Reps
13 Reps
3
Seated Hamstring Curl
1 Set
1 Set
10 Reps
13 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
18 Reps
5
Bench Press (Barbell)
1 Set
1 Set
8 Reps
11 Reps
Day 3
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
13 Reps
2
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
15 Reps
3
Leg Press
1 Set
1 Set
10 Reps
13 Reps
4
Seated Calf Raise
1 Set
1 Set
15 Reps
18 Reps
5
Seated Row (Cable)
1 Set
1 Set
10 Reps
13 Reps
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
13 Reps
Day 1
1
Leg Press
3 Sets
10 Reps
2
Glute Kickback (Cable)
3 Sets
12 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Shoulder Press (Machine)
3 Sets
10 Reps
Day 2
1
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
16 Reps
2
Leg Extension
3 Sets
10 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Bench Press (Barbell)
3 Sets
8 Reps
Day 3
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
14 Reps
2
Glute Kickback (Cable)
3 Sets
15 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
10 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
11 Reps
2
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
13 Reps
3
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
2 Sets
1 Set
15 Reps
16 Reps
5
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
11 Reps
Day 2
1
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
17 Reps
2
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
3
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
2 Sets
1 Set
15 Reps
16 Reps
5
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
Day 3
1
Seated Hamstring Curl
2 Sets
1 Set
10 Reps
15 Reps
2
Glute Kickback (Cable)
2 Sets
1 Set
15 Reps
16 Reps
3
Leg Press
2 Sets
1 Set
10 Reps
11 Reps
4
Seated Calf Raise
2 Sets
1 Set
15 Reps
16 Reps
5
Seated Row (Cable)
2 Sets
1 Set
10 Reps
11 Reps
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10 Reps
11 Reps