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Bodybuilding and strength
by never juss
1 athletes joined
Program Description
Mgghv
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Jul 09, 2024 08:25
Last Edited
Jul 09, 2024 06:19
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
2
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Abs Crunch (Machine)
1 Set
2 Sets
15 Reps
12 Reps
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
15 Reps
12 Reps
2
Seated Row (Cable)
3 Sets
12 Reps
3
High Row
3 Sets
12 Reps
4
Lat Prayer
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
2
Skull Crusher
3 Sets
12 Reps
3
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
4
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
5
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
6
Abs Crunch (Machine)
3 Sets
15 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
2
Lateral Raise (Machine)
3 Sets
12 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Barbell)
3 Sets
12 Reps