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BoostcampPNG

Programme pêche 🍑

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9 athletes joined

Program Description

Construire du muscle sur le bas du corps et bien sculpter le haut du corps

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 12:12
  • Last Edited
    Feb 18, 2025 10:35
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
6-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-12 Reps
-
3
Overhead Press (Machine)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-