Stronk | Workout Programs | Boostcamp App |

Stronk

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1 athletes joined

Program Description

Stronk

Program Overview

Level

Novice

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

40 minutes

Created

Mar 05, 2024 01:46

Last Edited

Jun 03, 2024 09:40

down_app

Day 1

1

Front Squat (Barbell)

3 Sets

6-10 Reps

2

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

3

Leg Extension

3 Sets

6-10 Reps

4

Walking Lunge

3 Sets

20 Reps

5

Seated Calf Raise

3 Sets

6-10 Reps

Day 2

1

Military Press (Barbell)

3 Sets

6-10 Reps

2

Front Raise

3 Sets

6-10 Reps

3

Lateral Raise (Dumbbell)

3 Sets

6-10 Reps

4

Rear Delt Cable

3 Sets

10-15 Reps

5

Shrug (Dumbbell)

3 Sets

6-10 Reps

6

Hanging Leg Raise

3 Sets

6-10 Reps

Day 3

1

Chin-Up (Bodyweight)

5 Sets

10+ Reps

2

Barbell Row

3 Sets

6-10 Reps

3

Lat Pulldown (Single Arm)

3 Sets

6-10 Reps

4

Bicep Curl (Cable)

3 Sets

6-10 Reps

5

Bicep Curl (Dumbbell)

3 Sets

6-10 Reps

Day 4

1

Bench Press (Dumbbell)

3 Sets

6-10 Reps

2

Hip Thrust (Barbell)

3 Sets

6-10 Reps

3

Chest Fly (Cable)

3 Sets

6-10 Reps

4

Overhead Tricep Extension (Cable)

3 Sets

6-10 Reps

5

Back Extension

3 Sets

1-10 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

6-10 Reps