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BoostcampPNG
Bakikito
by FREDDY L.
7 athletes joined
Program Description
Hugeness
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 08, 2024 08:09
Last Edited
Jul 08, 2024 12:15
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Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
3-5 Reps
2
Back Extension (Weighted)
3 Sets
8-12 Reps
3
Split Squat (Dumbbell)
2 Sets
5-10 Reps
4
Hip Adductor (Machine)
2 Sets
10-17 Reps
5A
Calf Raise (Leg Press)
3 Sets
10-17 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Leg Press
3 Sets
6-10 Reps
3A
Leg Curl
3 Sets
10-17 Reps
3B
Sissy Squat
3 Sets
AMRAP
4A
Standing Calf Raise
3 Sets
6-10 Reps
4B
Decline Sit Up (Weighted)
3 Sets
10-17 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Dumbbell Row
3 Sets
6-10 Reps
4A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4B
Incline Curl (Dumbbell)
4 Sets
8-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
8-17 Reps
5B
Tricep Extension (Dumbbell)
3 Sets
8-17 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2A
Pull-Up (Weighted)
3 Sets
4-15 Reps
2B
Overhead Press (Barbell)
3 Sets
4-8 Reps
3A
Pec Deck (Machine)
3 Sets
10-17 Reps
3B
Reverse Pec Deck
3 Sets
10-17 Reps
4A
Preacher Curl (EZ Bar)
4 Sets
10-17 Reps
4B
dumbbell overhead extension
3 Sets
10-17 Reps
5A
Lateral Raise (Cable)
3 Sets
10-17 Reps
5B
Standing Pullover (Cable)
3 Sets
10-17 Reps