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Podrum workoutt

by Boris Lahos
1 athletes joined

Program Description

Workout in the fokin basement

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2025 02:41
  • Last Edited
    Jun 18, 2025 11:03

Summary

Transform your fitness routine with the Podrum workout, a dynamic 3-week program designed for at-home training. Committing just three days a week, you'll engage in a variety of bodyweight and barbell exercises, including Wide Grip Pull-Ups, Squats, and Romanian Deadlifts, targeting major muscle groups for balanced strength development. Each session is crafted to push your limits with a focus on intensity, ensuring you build muscle and endurance effectively. Get ready to elevate your fitness journey with a program that fits seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Lats
8.4%
Upper Back
8.4%
Biceps
8.4%
Abs
8.4%
Hamstrings
7.5%
Chest
7.5%
Front Delts
7.5%
Glutes
6.5%
Forearms
5.6%
Quadriceps
5.6%
Middle Delts
4.7%
Lower Back
3.7%
Adductors
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6 reps
RPE 6-10
2
Squat (Barbell)
4
8 reps
RPE 6-10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-10
4
Overhead Press (Barbell)
4
5 reps
RPE 6-10
5
Bent Over Row (Barbell)
4
10 reps
RPE 6-10
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 6-10
7
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6-10
8
Side Bend (Dumbbell)
4
6 reps
RPE 6-10
9
Push Up
4
6 reps
RPE 6-10
10
Dip (Bodyweight)
4
6 reps
RPE 6-10
11
Dead Hang
4
1 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
6 Reps
@6-10
2
Squat (Barbell)
4 Sets
8 Reps
@6-10
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6-10
4
Overhead Press (Barbell)
4 Sets
5 Reps
@6-10
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@6-10
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6-10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@6-10
8
Side Bend (Dumbbell)
4 Sets
6 Reps
@6-10
9
Push Up
4 Sets
6 Reps
@6-10
10
Dip (Bodyweight)
4 Sets
6 Reps
@6-10
11
Dead Hang
4 Sets
1 mins
-
Day 2
1
Wide Grip Pull-Up
4 Sets
6 Reps
@6-10
2
Squat (Barbell)
4 Sets
8 Reps
@6-10
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6-10
4
Overhead Press (Barbell)
4 Sets
5 Reps
@6-10
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@6-10
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6-10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@6-10
8
Side Bend (Dumbbell)
4 Sets
6 Reps
@6-10
9
Push Up
4 Sets
6 Reps
@6-10
10
Dip (Bodyweight)
4 Sets
6 Reps
@6-10
11
Dead Hang
4 Sets
1 mins
-
Day 3
1
Wide Grip Pull-Up
4 Sets
6 Reps
@6-10
2
Squat (Barbell)
4 Sets
8 Reps
@6-10
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6-10
4
Overhead Press (Barbell)
4 Sets
5 Reps
@6-10
5
Bent Over Row (Barbell)
4 Sets
10 Reps
@6-10
6
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@6-10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@6-10
8
Side Bend (Dumbbell)
4 Sets
6 Reps
@6-10
9
Push Up
4 Sets
6 Reps
@6-10
10
Dip (Bodyweight)
4 Sets
6 Reps
@6-10
11
Dead Hang
4 Sets
1 mins
-