Squat bench trap | Workout Programs | Boostcamp App |

Squat bench trap

by Sam F.

8 athletes joined

Program Description

Pyramid bench, 5x5 squat, trap bar

Program Overview

Level

Intermediate

Goal

Powerbuilding

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

60 minutes

Created

Jan 30, 2024 02:05

Last Edited

Jul 16, 2024 04:02

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Day 3

1

Trap Bar Deadlift

5 Sets

5 Reps

65%

2

Squat (Barbell)

5 Sets

5 Reps

45%

3

landmine rdl

4 Sets

6 Reps

@8

4

Shrug (Barbell)

3 Sets

20 Reps

@8

5

Lat Pulldown (Close Grip)

3 Sets

15 Reps

@8

6

Glute Bridge (Bodyweight)

3 Sets

10 Reps

@6

7

Dumbbell Row

2 Sets

1 Set

10+ Reps

30+ Reps

@8

@8

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

65%

2

Romanian Deadlift (Barbell)

4 Sets

6 Reps

@9

3

Goblet Squat

3 Sets

20 Reps

@8

4

Walking Lunge

3 Sets

20 Reps

@8

5

Split Squat (Dumbbell)

3 Sets

10 Reps

@8

6

Jump Rope

3 Sets

1 mins

@8

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

2 Sets

2 Sets

1 Set

8+ Reps

5+ Reps

5+ Reps

3+ Reps

8+ Reps

50%

60%

70%

75%

80%

2

Pec Fly (Dumbbell)

3 Sets

15 Reps

@8

3

Seated Overhead Press (Dumbbell)

3 Sets

10 Reps

@8

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@8

5

Front Raise

3 Sets

10 Reps

@8

6

Bicep Curl (Barbell)

4 Sets

AMRAP

@10

7

Concentration Curl

3 Sets

10 Reps

@8