Smallguy Workout for Small People (me) | Workout Programs | Boostcamp App |

Smallguy Workout for Small People (me)

by Kerim Q.

1 athletes joined

Program Description

Take a deload every 4-5 weeks. Otherwise try to eat above 14.000 calories per day.

Program Overview

Level

Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 07, 2024 02:19

Last Edited

May 07, 2024 10:45

down_app

Day 2

1

Bench Press (Barbell)

4 Sets

5 Reps

2

Bicep Curl (Cable)

3 Sets

8 Reps

3

Pull-Up (Weighted)

3 Sets

6 Reps

4

Lying Leg Curl

3 Sets

8 Reps

5

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

6

Fly Press (Dumbbell)

3 Sets

8 Reps

7

Leg Extension

3 Sets

10 Reps

Day 3

1

Romanian Deadlift (Barbell)

4 Sets

8 Reps

2

Pull-Up (Assisted)

3 Sets

10 Reps

3

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

4

Alternating Dumbbell Curl

3 Sets

10 Reps

5

Leg Press

3 Sets

10 Reps

6

Skull Crusher

3 Sets

8 Reps

7

Sit Up

3 Sets

8 Reps

Day 1

1

Squat (Barbell)

4 Sets

6 Reps

2

Incline Curl (Dumbbell)

3 Sets

10 Reps

3

Dip (Weighted)

3 Sets

8 Reps

4

Chest Supported Row (Machine)

3 Sets

10 Reps

5

Tricep Extension (Cable)

3 Sets

10 Reps

6

Lateral Raise (Cable)

3 Sets

8 Reps

7

Hanging Toes To Bar

3 Sets

8 Reps