The Basics | Workout Programs | Boostcamp App |

The Basics

by NeTeRo

Program Description

Push Legs Pull Arms rest Legs rest Be basic. Be muscular No bulsh*t

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

80 minutes

Created

May 02, 2024 09:48

Last Edited

May 08, 2024 02:36

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Day 2

1

Squat (Barbell)

4 Sets

2

Leg Press (45 Degrees)

4 Sets

3

Leg Extension

4 Sets

4

Lying Leg Curl

4 Sets

Day 3

1

Single Arm Row (Dumbbell)

4 Sets

2

Lat Pulldown

4 Sets

3

Bicep Curl (Dumbbell)

3 Sets

4

Bicep Curl (EZ Bar)

3 Sets

Day 1

1

Bench Press (Barbell)

4 Sets

2

Pec Fly (Dumbbell)

4 Sets

3

Incline Bench Press (Barbell)

4 Sets

4

Single Arm Overhead Tricep Extension

3 Sets

5

Tricep Pushdown (Cable)

3 Sets

6

Skull Crusher

3 Sets

Day 4

1

Seated Shoulder Press (Dumbbell)

4 Sets

2

Hammer Curl

4 Sets

3

Single Arm Overhead Tricep Extension

4 Sets

4

Lateral Raise (Dumbbell)

4 Sets

5

Preacher Curl (Dumbbell)

3 Sets

6

Tricep Kickback

3 Sets

7

Face Pull

3 Sets

Day 5

1

Squat (Barbell)

4 Sets

2

Leg Press (45 Degrees)

4 Sets

3

Leg Extension

4 Sets

4

Lying Leg Curl

4 Sets