RANSACK | Workout Programs | Boostcamp App |

RANSACK

by Radko Reeves

1 athletes joined

Program Description

This is just a generic upper/lower hypertrophy plan. Unexciting, but effective.

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding, Powerbuilding

Equipment

At Home

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Apr 08, 2024 11:42

Last Edited

May 27, 2024 08:55

down_app

Day 1

1A

Bench Press (Barbell)

3 Sets

8-12 Reps

1B

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

2A

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

2B

Bent Over Row (Dumbbell)

3 Sets

10-20 Reps

3A

Seated Shoulder Press (Dumbbell)

3 Sets

6-12 Reps

3B

Chest Supported Row (Machine)

3 Sets

8-15 Reps

4A

Bicep Curl (EZ Bar)

3 Sets

12-15 Reps

4B

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

4C

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Day 3

1A

Bench Press (Close Grip)

3 Sets

6-8 Reps

1B

Pull-Up (Bodyweight)

3 Sets

6-12 Reps

2A

Chest Press (Machine)

3 Sets

6-12 Reps

2B

Bent Over Row (Barbell)

3 Sets

10-20 Reps

3A

Seated Shoulder Press (Dumbbell)

3 Sets

6-12 Reps

3B

Seated Row (Cable)

3 Sets

8-15 Reps

4A

Reverse Bicep Curl (Dumbbell)

3 Sets

12-15 Reps

4B

Tricep Rope Push Down (Cable)

3 Sets

12-15 Reps

4C

Lateral Raise (Machine)

3 Sets

12-15 Reps

Day 4

1

Front Squat (Barbell)

4 Sets

6-8 Reps

2

Back Extension

3 Sets

8-12 Reps

3

Leg Press

3 Sets

10-12 Reps

4

Hip Thrust (Barbell)

3 Sets

12-15 Reps

5A

Nordic Curl

3 Sets

6-8 Reps

5B

Leg Extension

3 Sets

15-20 Reps

Day 2

1

Squat (Barbell)

3 Sets

8-12 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

3

Bulgarian Split Squat (Dumbbell)

2 Sets

10-12 Reps

4A

Seated Hamstring Curl

3 Sets

8-15 Reps

4B

Leg Extension

3 Sets

15-20 Reps

5

Standing Calf Raise

4 Sets

10-25 Reps