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BoostcampPNG
🦍
by Bartłomiej G.
Program Description
🦍
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 29, 2024 11:47
Last Edited
Jul 06, 2024 04:05
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Seated Row (Cable)
4 Sets
8-12 Reps
2A
Overhead Press (Barbell)
4 Sets
6-12 Reps
2B
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
3A
Tricep Extension (Cable)
4 Sets
10-15 Reps
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
3C
Cable Crunch
4 Sets
10-20 Reps
Day 2
1A
Leg Extension
4 Sets
10-15 Reps
1B
Seated Calf Raise
4 Sets
15-20 Reps
2A
Shrug (Trap Bar)
3 Sets
12-15 Reps
2B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
2B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
3A
Hammer Curl
3 Sets
6-12 Reps
3B
Face Pull
3 Sets
10-15 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Machine)
3 Sets
10-12 Reps
2A
Lat Pulldown
3 Sets
6-10 Reps
2B
Tricep Extension (Cable)
3 Sets
10-15 Reps
3A
Bayesian Curl
3 Sets
8-12 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
Day 5
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Seated Calf Raise
3 Sets
12-15 Reps
2A
Farmer's Walk (Weighted)
3 Sets
3 Reps
2B
Cable Crunch
3 Sets
10-20 Reps
3
Leg Press
3 Sets
8-12 Reps