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IRON SHARPENS IRON
by null
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.
down_app
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