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Dain and Baz
by Connor M.
2 athletes joined
Program Description
Dhdh
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jun 30, 2024 07:03
Last Edited
Jul 01, 2024 05:29
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Squat (Barbell)
4 Sets
8 Reps
65%
3
Decline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Leg Press (45 Degrees)
4 Sets
8 Reps
65%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Deadlift (Barbell)
4 Sets
8 Reps
65%
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
85%
2
Overhead Press (Barbell)
4 Sets
8 Reps
65%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
90%
2
Squat (Barbell)
5 Sets
6 Reps
70%
3
Decline Bench Press (Barbell)
5 Sets
6 Reps
70%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
90%
2
Bench Press (Barbell)
5 Sets
6 Reps
70%
3
Leg Press (45 Degrees)
5 Sets
6 Reps
70%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
90%
2
Deadlift (Barbell)
5 Sets
6 Reps
70%
3
Incline Bench Press (Barbell)
5 Sets
6 Reps
70%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
60%
80%
90%
2
Overhead Press (Barbell)
5 Sets
6 Reps
70%
3
Romanian Deadlift (Barbell)
5 Sets
6 Reps
70%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
87%
92%
97%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Decline Bench Press (Barbell)
5 Sets
5 Reps
75%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
87%
92%
97%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Leg Press (45 Degrees)
5 Sets
5 Reps
75%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
87%
92%
97%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
87%
92%
97%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
5 Sets
5 Reps
75%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
90%
95%
100%
2
Squat (Barbell)
4 Sets
5 Reps
80%
3
Decline Bench Press (Barbell)
4 Sets
5 Reps
80%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
12 Reps
40%
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
90%
95%
100%
2
Bench Press (Barbell)
4 Sets
5 Reps
80%
3
Leg Press (45 Degrees)
4 Sets
5 Reps
80%
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
90%
95%
100%
2
Deadlift (Barbell)
4 Sets
5 Reps
80%
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
80%
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Arnold Press
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Face Pull
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
60%
80%
90%
95%
100%
2
Overhead Press (Barbell)
4 Sets
5 Reps
80%
3
Romanian Deadlift (Barbell)
4 Sets
5 Reps
80%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Back Extension
3 Sets
12 Reps
@8
6
Lat Pulldown
3 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8