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Kursat
by Kürşat Recep D.
1 athletes joined
Program Description
12 week program focused on building mass and strength. The first 4 weeks consist of a preperation phase where it starts off with low volume high reps while prioritizing accessories first. The number volume and intensity increases gradually as the reps decrease. This allows the accesories that are usually focused on after compounds to get stronger while the body adapts to the high volume. The 5-8th week cycle consists of compound movements done in pyramid sets. This allows for the targeted areas to be worked before the heavier low rep sets, causing hyperthrophy and fatigue resistance in the nervous system. The last 4 weeks consist of reverse pyramids. Compound heavy low rep lifts will be the starting point for the exercises. In the past two months the body has been set up to maximize strength output in this area. With the reverse pyramid scheme, the weights will have to be lowered while the reps increase, certifying that the muscle has been truly pushed to its limits while minimizing injury chance.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jun 23, 2024 08:03
Last Edited
Jul 12, 2024 06:57
down_app
Week 1
1 / 12 Weeks
Day 1
1
JM Press (Smith Machine)
3 Sets
12 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@7
4
Upright Row (Barbell)
2 Sets
15 Reps
@7
5
Push Press (Barbell)
2 Sets
12 Reps
@7
Day 2
1
21s (EZ Bar)
2 Sets
21 Reps
@7
2
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@7
3
Bicep Curl (Cable)
2 Sets
15 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
12 Reps
@7
5
Behind-the-Neck Lat Pulldown
2 Sets
15 Reps
@7
Day 3
1
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@7
2
Single Arm Pushdown
2 Sets
15 Reps
@7
3
Cable Crossover
2 Sets
15 Reps
@7
4
Bench Press (Wide Grip)
3 Sets
12 Reps
@7
Day 1
1
JM Press (Smith Machine)
4 Sets
12 Reps
@7
2
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
3
Overhead Extension (EZ Bar)
4 Sets
12 Reps
@7
4
Upright Row (Barbell)
3 Sets
15 Reps
@7
5
Push Press (Barbell)
3 Sets
12 Reps
@7
Day 2
1
21s (EZ Bar)
3 Sets
21 Reps
@7
2
Preacher Curl (EZ Bar)
4 Sets
12 Reps
@7
3
Bicep Curl (Cable)
3 Sets
15 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Behind-the-Neck Lat Pulldown
3 Sets
15 Reps
@7
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
2
Single Arm Pushdown
3 Sets
15 Reps
@7
3
Cable Crossover
3 Sets
15 Reps
@7
4
Bench Press (Wide Grip)
4 Sets
12 Reps
@7
Day 1
1
JM Press (Smith Machine)
3 Sets
1 Set
12 Reps
12 Reps
@7
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
3
Overhead Extension (EZ Bar)
3 Sets
1 Set
12 Reps
12 Reps
@7
@10
4
Upright Row (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
5
Push Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@10
Day 2
1
21s (EZ Bar)
2 Sets
1 Set
21 Reps
21 Reps
@7
@10
2
Preacher Curl (EZ Bar)
3 Sets
1 Set
12 Reps
12 Reps
@7
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@10
5
Behind-the-Neck Lat Pulldown
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 3
1
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
2
Single Arm Pushdown
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
3
Cable Crossover
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
4
Bench Press (Wide Grip)
3 Sets
1 Set
12 Reps
12 Reps
@7
@10
Day 1
1
JM Press (Smith Machine)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
2
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
3
Overhead Extension (EZ Bar)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
4
Upright Row (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
5
Push Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@10
Day 2
1
21s (EZ Bar)
2 Sets
1 Set
21 Reps
21 Reps
@7
@10
2
Preacher Curl (EZ Bar)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@10
5
Behind-the-Neck Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
Day 3
1
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
2
Single Arm Pushdown
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
3
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@10
4
Bench Press (Wide Grip)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
Day 1
1
Seated Military Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Skull Crusher (Barbell)
4 Sets
8 Reps
@8
Day 2
1
Seated Row (Cable)
1 Set
2 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@8
@8
@8
@8
3
Pullover (EZ Bar)
3 Sets
8 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8
5
Crossbody Hammer Curl
3 Sets
6 Reps
@8
6
Face-away Curl
1 Set
2 Sets
1 Set
12 Reps
8 Reps
15 Reps
@8
@8
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Press (Machine)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Overhead Extension (EZ Bar)
4 Sets
8 Reps
@8
Day 1
1
Seated Military Press (Barbell)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Skull Crusher (Barbell)
5 Sets
8 Reps
@8
Day 2
1
Seated Row (Cable)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@8
@8
@8
@8
3
Pullover (EZ Bar)
4 Sets
8 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
3 Sets
10 Reps
8 Reps
@8
@8
5
Crossbody Hammer Curl
4 Sets
6 Reps
@8
6
Face-away Curl
1 Set
3 Sets
1 Set
12 Reps
8 Reps
15 Reps
@8
@8
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@8
@8
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@8
3
Chest Fly (Machine)
4 Sets
12 Reps
@8
4
Chest Press (Machine)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Overhead Extension (EZ Bar)
5 Sets
8 Reps
@8
Day 1
1
Seated Military Press (Barbell)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
6 Reps
10 Reps
@8
@8
@8
@10
@10
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
8 Reps
@8
@8
@8
@10
@10
5
Skull Crusher (Barbell)
5 Sets
8 Reps
@8
Day 2
1
Seated Row (Cable)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
2
Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@8
@8
@10
@10
3
Pullover (EZ Bar)
4 Sets
8 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
3 Sets
10 Reps
8 Reps
@8
@8
5
Crossbody Hammer Curl
2 Sets
2 Sets
6 Reps
6 Reps
@8
@10
6
Face-away Curl
1 Set
2 Sets
1 Set
1 Set
12 Reps
8 Reps
8 Reps
15 Reps
@8
@8
@10
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@8
3
Chest Fly (Machine)
4 Sets
12 Reps
@8
4
Chest Press (Machine)
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
5
Overhead Extension (EZ Bar)
5 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
1 Set
1 Set
12 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
2
Bench Press (Dumbbell)
5 Sets
8 Reps
@8
3
Chest Fly (Machine)
4 Sets
12 Reps
@8
4
Chest Press (Machine)
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
10 Reps
@8
@8
@10
@10
5
Overhead Extension (EZ Bar)
5 Sets
8 Reps
@8
Day 1
1
Seated Military Press (Barbell)
1 Set
3 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
8 Reps
@8
@8
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
3 Reps
8 Reps
@8
@8
@8
@10
@10
3
Lateral Raise (Dumbbell)
4 Sets
6 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
3 Reps
8 Reps
@8
@8
@8
@10
@10
5
Skull Crusher (Barbell)
5 Sets
6 Reps
@8
Day 2
1
Seated Row (Cable)
1 Set
3 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
8 Reps
@8
@8
@10
@10
2
Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
10 Reps
@8
@8
@10
@10
3
Pullover (EZ Bar)
4 Sets
6 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
3 Sets
8 Reps
6 Reps
@8
@8
5
Crossbody Hammer Curl
2 Sets
2 Sets
4 Reps
4 Reps
@8
@10
6
Face-away Curl
1 Set
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
12 Reps
@8
@8
@10
@10
Day 1
1
Push Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Seated Military Press (Smith Machine)
1 Set
2 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@8
4
Front Raise
4 Sets
12 Reps
@8
5
JM Press (Smith Machine)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
6
Single Arm Cable Dip
3 Sets
6 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Bicep Curl (Barbell)
1 Set
3 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
5
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
6
Face-away Curl
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Chest Press (Machine)
4 Sets
6 Reps
@8
3
Chest Fly (Cable)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@8
@8
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
Day 1
1
Push Press (Barbell)
2 Sets
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Seated Military Press (Smith Machine)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
3
Shoulder Press (Machine)
4 Sets
8 Reps
@8
4
Front Raise
5 Sets
12 Reps
@8
5
JM Press (Smith Machine)
1 Set
4 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
6
Single Arm Cable Dip
4 Sets
6 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
2 Sets
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
3
Barbell Row
5 Sets
8 Reps
@8
4
Bicep Curl (Barbell)
1 Set
4 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
5
Alternating Dumbbell Curl
4 Sets
10 Reps
@8
6
Face-away Curl
4 Sets
12 Reps
@8
Day 3
1
Bench Press (Close Grip)
2 Sets
3 Sets
1 Set
5 Reps
8 Reps
10 Reps
@8
@8
@8
2
Chest Press (Machine)
5 Sets
6 Reps
@8
3
Chest Fly (Cable)
1 Set
2 Sets
2 Sets
6 Reps
8 Reps
10 Reps
@8
@8
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
4 Sets
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
Day 1
1
Push Press (Barbell)
2 Sets
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
2
Seated Military Press (Smith Machine)
1 Set
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
3
Shoulder Press (Machine)
4 Sets
6 Reps
@8
4
Front Raise
5 Sets
8 Reps
@8
5
JM Press (Smith Machine)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
6
Single Arm Cable Dip
4 Sets
3 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
2 Sets
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
2
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
3
Barbell Row
5 Sets
6 Reps
@8
4
Bicep Curl (Barbell)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
6
Face-away Curl
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Close Grip)
2 Sets
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
2
Chest Press (Machine)
5 Sets
4 Reps
@8
3
Chest Fly (Cable)
1 Set
2 Sets
2 Sets
4 Reps
6 Reps
8 Reps
@8
@8
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
Day 1
1
Push Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
@8
@8
@8
@8
2
Seated Military Press (Smith Machine)
1 Set
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
3
Shoulder Press (Machine)
4 Sets
6 Reps
@8
4
Front Raise
5 Sets
8 Reps
@8
5
JM Press (Smith Machine)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
6
Single Arm Cable Dip
4 Sets
3 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
2 Sets
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
2
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
3
Barbell Row
5 Sets
6 Reps
@8
4
Bicep Curl (Barbell)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@8
6
Face-away Curl
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
3 Sets
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
@8
@8
@8
@8
2
Chest Press (Machine)
5 Sets
4 Reps
@8
3
Chest Fly (Cable)
1 Set
2 Sets
2 Sets
4 Reps
6 Reps
8 Reps
@8
@8
@8
4
V-Handle Tricep Pushdown (Cable)
1 Set
4 Sets
1 Set
3 Reps
6 Reps
8 Reps
@8
@8
@8