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The Rabid Wolverine
by Brady V.
2 athletes joined
Program Description
To allow for room to improve your physique in a way to help you stand out more wherever you go and make you generally stronger Ideally no more than 10 weeks no less than 6 This is supposed to emphasize progressive overload and intensity,ideally mix in some cardio too,ideally you’re someone trying to gain but it works regardless
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Muscle & Sculpting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 26, 2024 04:09
Last Edited
May 07, 2024 10:11
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Week 1
1 / 1 Weeks
Day 2
1
Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
3
Seated Calf Raise
3 Sets
12 Reps
@8
4
Sit Up
4 Sets
1 mins
5
Plank
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5-9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8.5
@9
@9
5
Face Pull
3 Sets
12-15 Reps
@8
6
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
@9
@9
@9
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
@8
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
20 Reps
@8
@8
@8
@8
@9.5
4
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Dead Hang
1 Set
2 Sets
1 Set
1-2 mins
1-2 mins
1-2 mins
@8
@9
@10
6
Dip (Weighted)
1 Set
AMRAP
@9
7
Dip (Bodyweight)
2 Sets
AMRAP
@9
8
Hanging Leg Raise
5 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
1 Set
2 Sets
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@8
@8
@9.5
3
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
12-15 Reps
@8.5
@8.5
@8.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8.5
3
Chest Fly (Cable)
1 Set
3 Sets
8-10 Reps
12-15 Reps
@8.5
@8.5
4
Push Up
1 Set
3 mins
@10