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Short Cut To Size (from.Jim Stoppani)
by 김성진
28 athletes joined
Program Description
Power and Hypertrophy Program
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Apr 14, 2024 03:20
Last Edited
Jul 24, 2024 07:36
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Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
60%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
60%
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
60%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
60%
5
Standing Pulldown
2 Sets
12-15 Reps
60%
6
Standing Pulldown
2 Sets
AMRAP
60%
7
Arm Pull Down
2 Sets
12-15 Reps
60%
8
Arm Pull Down
2 Sets
AMRAP
60%
9
Bicep Curl (Barbell)
2 Sets
12-15 Reps
60%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
60%
11
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
60%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
60%
13
One-Arm High Cable Curl
2 Sets
12-15 Reps
60%
14
One-Arm High Cable Curl
2 Sets
AMRAP
60%
15
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
16
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
17
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
18
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
19
Oblique Crunch
2 Sets
20-30 Reps
60%
20
Oblique Crunch
2 Sets
AMRAP
60%
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
60%
2
Bench Press (Barbell)
2 Sets
AMRAP
60%
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
60%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
60%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
60%
7
Cable Crossover
2 Sets
12-15 Reps
60%
8
Cable Crossover
2 Sets
AMRAP
60%
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
60%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
60%
11
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
60%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
60%
13
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
60%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
60%
15
Standing Calf Raise
3 Sets
25-30 Reps
60%
16
Standing Calf Raise
2 Sets
AMRAP
60%
17
Seated Calf Raise
3 Sets
25-30 Reps
60%
18
Seated Calf Raise
2 Sets
AMRAP
60%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
60%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
60%
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
60%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
60%
5
Front Raise
2 Sets
12-15 Reps
60%
6
Front Raise
2 Sets
AMRAP
60%
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
60%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
60%
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
60%
10
Shrug (Dumbbell)
2 Sets
AMRAP
60%
11
Seated Calf Raise
3 Sets
25-30 Reps
60%
12
Seated Calf Raise
2 Sets
AMRAP
60%
13
Leg Press
3 Sets
25-30 Reps
60%
14
Leg Press
2 Sets
AMRAP
60%
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
60%
2
Squat (Barbell)
2 Sets
AMRAP
60%
3
Single Leg Press
2 Sets
12-15 Reps
60%
4
Single Leg Press
2 Sets
AMRAP
60%
5
Leg Extension
2 Sets
12-15 Reps
60%
6
Leg Extension
2 Sets
AMRAP
60%
7
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
60%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
60%
9
Lying Leg Curl
2 Sets
12-15 Reps
60%
10
Lying Leg Curl
2 Sets
AMRAP
60%
11
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
12
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
13
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
14
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
15
Plank
2 Sets
1 mins
60%
16
Plank
2 Sets
AMRAP
60%