Teddy UL Program Beg U/L Prg | Workout Programs | Boostcamp App |

Teddy UL Program Beg U/L Prg

by Ted Ngaleu

1 athletes joined

Program Description

To get big

Program Overview

Level

Beginner, Novice

Goal

Bodyweight Fitness, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

May 17, 2024 10:03

Last Edited

May 21, 2024 11:53

down_app

Day 1

1

Decline Push Up

3 Sets

10-12 Reps

@9

2

Pull-Up (Band)

3 Sets

6-10 Reps

@9

3

Chin-Up Band

3 Sets

6-10 Reps

@9

4

Overhead Press (Barbell)

3 Sets

8-10 Reps

@9

5

Dip (Assisted)

3 Sets

6-10 Reps

@9

6

Inverted Row

3 Sets

10-12 Reps

@9

7

Lateral Raise (Dumbbell)

3 Sets

10-12 Reps

@9

8

Bicep Curl (Barbell)

3 Sets

10-12 Reps

@9

Day 2

1

Squat (Smith Machine)

3 Sets

8-10 Reps

@9

2

Romanian Deadlift (Dumbbell)

3 Sets

8-10 Reps

@9

3

Deficit Push Up

3 Sets

10-12 Reps

@9

4

Bulgarian Split Squat (Barbell)

3 Sets

10-12 Reps

@9

5

Seated Calf Raise

3 Sets

15-20 Reps

@9

6

Leg Raise (Captain's Chair)

3 Sets

15-20 Reps

@9

7

Bicep Curl (Machine)

3 Sets

10-12 Reps

@9

Day 3

1

Decline Push Up

3 Sets

10-12 Reps

@9

2

Pull-Up (Band)

3 Sets

6-10 Reps

@9

3

Chin-Up Band

3 Sets

6-10 Reps

@9

4

Overhead Press (Barbell)

3 Sets

8-10 Reps

@9

5

Dip (Assisted)

3 Sets

6-10 Reps

@9

6

Inverted Row

3 Sets

10-12 Reps

@9

7

Lateral Raise (Dumbbell)

3 Sets

10-12 Reps

@9

8

Bicep Curl (Barbell)

3 Sets

10-12 Reps

@9

Day 4

1

Squat (Smith Machine)

3 Sets

8-10 Reps

@9

2

Romanian Deadlift (Dumbbell)

3 Sets

8-10 Reps

@9

3

Deficit Push Up

3 Sets

10-12 Reps

@9

4

Bulgarian Split Squat (Barbell)

3 Sets

10-12 Reps

@9

5

Seated Calf Raise

3 Sets

15-20 Reps

@9

6

Leg Raise (Captain's Chair)

3 Sets

15-20 Reps

@9

7

Bicep Curl (Machine)

3 Sets

10-12 Reps

@9