The Forever Program | Workout Programs | Boostcamp App |

The Forever Program

by Sahand H.

9 athletes joined

Program Description

- 2-4days per week - upper/lower - program for life

Program Overview

Level

Intermediate, Advanced, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Feb 12, 2024 12:47

Last Edited

Jul 22, 2024 05:25

down_app

Day 4

1

Romanian Deadlift (Barbell)

3 Sets

6-8 Reps

2

Single Leg Press

3 Sets

8-10 Reps

3

Lying Leg Curl

3 Sets

8-10 Reps

4

Leg Extension

3 Sets

8-10 Reps

5

Seated Calf Raise

3 Sets

10-12 Reps

Day 2

1

Squat (Paused)

4 Sets

6-8 Reps

2

Hyperextension

3 Sets

8-10 Reps

3

Leg Press

3 Sets

8-10 Reps

4

Leg Curl

3 Sets

8-10 Reps

5

Standing Calf Raise

3 Sets

10-12 Reps

Day 1

1

Bench Press (Paused)

4 Sets

6-8 Reps

2

Pull-Up (Bodyweight)

3 Sets

6-8 Reps

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-10 Reps

4

Seated Row (Cable)

3 Sets

10-12 Reps

5

Single Arm Overhead Tricep Extension

3 Sets

10-12 Reps

6

Preacher Curl (Barbell)

3 Sets

10-12 Reps

Day 3

1

Incline Bench Press (Dumbbell)

4 Sets

6-8 Reps

2

Chest Supported Row (Machine)

3 Sets

8-10 Reps

3

Lat Pulldown (Close Grip)

3 Sets

10-12 Reps

4

Dip (Bodyweight)

3 Sets

8-10 Reps

5

Hammer Curl (cable)

3 Sets

10-12 Reps

6

Lateral Raise (Machine)

3 Sets

10-12 Reps