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IRON SHARPENS IRON

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Program Description

I have suggested the following split. Day 1 - Shoulders/Chest/Triceps Day 2 - Back / Biceps Day 3 - Legs (Quad Dom) Day 4 - Chest / Shoulder/Triceps Day 5 - Back / Biceps Day 6 - Legs (Ham Dom) Day 7 - Rest You can add the rest after the first Day 1 - Shoulders/Chest/Triceps Day 2 - Back / Biceps Day 3 - Legs (Quad Dom) Day 4 - REST Day 5 - Chest / Shoulder/Triceps Day 6 - Back / Biceps Day 7 - Legs (Ham Dom) You can also switch the days to a PULL PUSH LEGS if you want to split your back and your legs apart or you can also fo a LEGS, PUSH, PULL

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 25, 2024 02:00
  • Last Edited
    Jul 15, 2024 12:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
3
T-Bar Row
3
8-10 reps
4
Single Arm Row (Dumbbell)
3
8-10 reps
5
Pullover (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
AMRAP
7
Hammer Curl
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
3
T-Bar Row
3
8-10 reps
4
Single Arm Row (Dumbbell)
3
8-10 reps
5
Pullover (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
AMRAP
7
Hammer Curl
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
3
T-Bar Row
3
8-10 reps
4
Single Arm Row (Dumbbell)
3
8-10 reps
5
Pullover (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
AMRAP
7
Hammer Curl
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
3
T-Bar Row
3
8-10 reps
4
Single Arm Row (Dumbbell)
3
8-10 reps
5
Pullover (Dumbbell)
3
10-15 reps
6
Bicep Curl (Dumbbell)
3
AMRAP
7
Hammer Curl
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
2
30° Degree Chest press
3
10-15 reps
3
Shoulder Press (Machine)
3
12-15 reps
5A
Pec Deck (Machine)
3
12-15 reps
5B
Lateral Raise (Cable)
3
12-15 reps
6A
Chest Fly (Cable)
3
12-15 reps
6B
Reverse Pec Deck
3
12-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Tricep Extension (Machine)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
2
30° Degree Chest press
3
10-15 reps
3
Shoulder Press (Machine)
3
12-15 reps
5A
Pec Deck (Machine)
3
12-15 reps
5B
Lateral Raise (Cable)
3
12-15 reps
6A
Chest Fly (Cable)
3
12-15 reps
6B
Reverse Pec Deck
3
12-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Tricep Extension (Machine)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
2
30° Degree Chest press
3
10-15 reps
3
Shoulder Press (Machine)
3
12-15 reps
5A
Pec Deck (Machine)
3
12-15 reps
5B
Lateral Raise (Cable)
3
12-15 reps
6A
Chest Fly (Cable)
3
12-15 reps
6B
Reverse Pec Deck
3
12-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Tricep Extension (Machine)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
15° Degree Chest Press
3
10-15 reps
2
30° Degree Chest press
3
10-15 reps
3
Shoulder Press (Machine)
3
12-15 reps
5A
Pec Deck (Machine)
3
12-15 reps
5B
Lateral Raise (Cable)
3
12-15 reps
6A
Chest Fly (Cable)
3
12-15 reps
6B
Reverse Pec Deck
3
12-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Tricep Extension (Machine)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
2
Seated Calf Raise
2
15 reps
3
Leg Extension
3
10-15 reps
4
Goblet Squat
3
8-12 reps
5
Leg Press
3
10-15 reps
6
Lunge (Dumbbell)
3
15-20 reps
7
Romanian Deadlift (Barbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
2
Seated Calf Raise
2
15 reps
3
Leg Extension
3
10-15 reps
4
Goblet Squat
3
8-12 reps
5
Leg Press
3
10-15 reps
6
Lunge (Dumbbell)
3
15-20 reps
7
Romanian Deadlift (Barbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
2
Seated Calf Raise
2
15 reps
3
Leg Extension
3
10-15 reps
4
Goblet Squat
3
8-12 reps
5
Leg Press
3
10-15 reps
6
Lunge (Dumbbell)
3
15-20 reps
7
Romanian Deadlift (Barbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
15 reps
2
Seated Calf Raise
2
15 reps
3
Leg Extension
3
10-15 reps
4
Goblet Squat
3
8-12 reps
5
Leg Press
3
10-15 reps
6
Lunge (Dumbbell)
3
15-20 reps
7
Romanian Deadlift (Barbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
2
Barbell Row
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Lying Pullover (Cable)
3
10-15 reps
5
Bicep Curl (Cable)
3
AMRAP
6
Hammer Curl
3
AMRAP
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
2
Barbell Row
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Lying Pullover (Cable)
3
10-15 reps
5
Bicep Curl (Cable)
3
AMRAP
6
Hammer Curl
3
AMRAP
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
2
Barbell Row
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Lying Pullover (Cable)
3
10-15 reps
5
Bicep Curl (Cable)
3
AMRAP
6
Hammer Curl
3
AMRAP
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
AMRAP
2
Barbell Row
3
8-10 reps
3
Seated Row (Cable)
3
8-10 reps
4
Lying Pullover (Cable)
3
10-15 reps
5
Bicep Curl (Cable)
3
AMRAP
6
Hammer Curl
3
AMRAP
7
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
2
Incline Bench Press (Barbell)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Face Pull
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
AMRAP
7
Bench Press (Close Grip)
3
AMRAP
8
Tricep Kickback
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
2
Incline Bench Press (Barbell)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Face Pull
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
AMRAP
7
Bench Press (Close Grip)
3
AMRAP
8
Tricep Kickback
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
2
Incline Bench Press (Barbell)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Face Pull
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
AMRAP
7
Bench Press (Close Grip)
3
AMRAP
8
Tricep Kickback
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
2
Incline Bench Press (Barbell)
3
10-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Face Pull
3
10-15 reps
6
Tricep Rope Push Down (Cable)
3
AMRAP
7
Bench Press (Close Grip)
3
AMRAP
8
Tricep Kickback
3
AMRAP
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
4 Sets
12-15 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
3
T-Bar Row
3 Sets
8-10 Reps
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
5
Pullover (Dumbbell)
3 Sets
10-15 Reps
6
Bicep Curl (Dumbbell)
3 Sets
AMRAP
7
Hammer Curl
3 Sets
AMRAP
Day 2
1
15° Degree Chest Press
3 Sets
10-15 Reps
2
30° Degree Chest press
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
12-15 Reps
5A
Pec Deck (Machine)
3 Sets
12-15 Reps
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
6A
Chest Fly (Cable)
3 Sets
12-15 Reps
6B
Reverse Pec Deck
3 Sets
12-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Tricep Extension (Machine)
3 Sets
AMRAP
Day 4
1
Lat Pulldown
3 Sets
AMRAP
2
Barbell Row
3 Sets
8-10 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Lying Pullover (Cable)
3 Sets
10-15 Reps
5
Bicep Curl (Cable)
3 Sets
AMRAP
6
Hammer Curl
3 Sets
AMRAP
7
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
Day 5
1
Shoulder Press (Machine)
3 Sets
10-12 Reps
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
5
Face Pull
3 Sets
10-15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
7
Bench Press (Close Grip)
3 Sets
AMRAP
8
Tricep Kickback
3 Sets
AMRAP
Day 3
1
Straight Leg Calf Raise
2 Sets
15 Reps
2
Seated Calf Raise
2 Sets
15 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Goblet Squat
3 Sets
8-12 Reps
5
Leg Press
3 Sets
10-15 Reps
6
Lunge (Dumbbell)
3 Sets
15-20 Reps
7
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps