Train as the Rock | Workout Programs | Boostcamp App |

Train as the Rock

by Dimitri S.

3 athletes joined

5.0

(1 rating)

Program Description

Get muscles and a lot of them

Program Overview

Level

Intermediate, Advanced

Goal

Muscle & Sculpting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 19, 2024 05:31

Last Edited

May 20, 2024 10:21

down_app

Day 1

1

Wide Grip Pull-Up

4 Sets

10 Reps

2

Single Arm Row (Dumbbell)

4 Sets

10 Reps

3

Barbell Row

4 Sets

10 Reps

4

Lat Pulldown

3 Sets

12 Reps

5

Seated Row (Cable)

3 Sets

12 Reps

6

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

7

Face Pull

3 Sets

12 Reps

8

Shrug (Barbell)

4 Sets

12 Reps

Day 2

1

Incline Bench Press (Barbell)

4 Sets

10 Reps

2

Bench Press (Dumbbell)

4 Sets

12 Reps

3

Incline Chest Press (Machine)

4 Sets

12 Reps

4

Pec Fly (Dumbbell)

3 Sets

12 Reps

5

Chest Fly (Cable)

3 Sets

15 Reps

6

Dip (Bodyweight)

3 Sets

Day 3

1

Leg Extension

4 Sets

25 Reps

2

Leg Press

4 Sets

50 Reps

3

Walking Lunge (Dumbbell)

4 Sets

40 Reps

4

Hack Squat

4 Sets

20 Reps

5

Romanian Deadlift (Dumbbell)

4 Sets

12 Reps

6

Lying Leg Curl

4 Sets

12 Reps

7

Standing Calf Raise

5 Sets

75 Reps

8

Seated Calf Raise

5 Sets

50 Reps

Day 4

1

Shoulder Press (Machine)

4 Sets

10 Reps

2

Seated Overhead Press (Dumbbell)

3 Sets

10 Reps

3

Lateral Raise (Dumbbell)

4 Sets

12 Reps

4

One Arm Lateral Raise (Cable)

3 Sets

20 Reps

5

Rear Delt Fly (Machine)

4 Sets

12 Reps

Day 5

1

Preacher Curl (Barbell)

4 Sets

12 Reps

2

Bicep Curl (EZ Bar)

4 Sets

12 Reps

3

Bicep Curl (Cable)

4 Sets

12 Reps

4

Tricep Rope Push Down (Cable)

4 Sets

12 Reps

5

Overhead Tricep Extension (Cable)

4 Sets

12 Reps

6

Dip (Bodyweight)

4 Sets

12 Reps