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BoostcampPNG
Sam Sulek type
by miika M.
21 athletes joined
Program Description
This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Apr 18, 2024 05:33
Last Edited
Jul 23, 2024 08:24
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Week 1
1 / 12 Weeks
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Skull Crusher
2 Sets
8-12 Reps
@10
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
2 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
4 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
2
Barbell Row
2 Sets
6-10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
2 Sets
4-6 Reps
@10
2
Belt Squat
3 Sets
8-12 Reps
@10
3
Platz Squat
3 Sets
8-12 Reps
@10
4
Good Morning
3 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10