Upper Lower Hugeness | Workout Programs | Boostcamp App |

Upper Lower Hugeness

by Kikito L.

2 athletes joined

Program Description

Hugeness

Program Overview

Level

Intermediate

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Mar 09, 2024 06:33

Last Edited

Jul 26, 2024 12:45

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Day 3

1

Bench Press (Barbell)

3 Sets

4-8 Reps

2

Wide Grip Lat Pulldown

3 Sets

8-12 Reps

3

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

4

Seated Row (Cable)

3 Sets

10-15 Reps

5

Lateral Raise (Cable)

4 Sets

8-15 Reps

6A

Bayesian Curl

3 Sets

8-15 Reps

6B

Overhead Tricep Extension (Cable)

3 Sets

8-15 Reps

Day 4

1

High Bar Squat (Barbell)

3 Sets

4-8 Reps

2

Romanian Deadlift (Barbell)

3 Sets

4-8 Reps

3

Leg Extension

3 Sets

10-15 Reps

4

Leg Curl

3 Sets

10-15 Reps

5A

Leg Press Calf Raises

3 Sets

2 Sets

8-12 Reps

-

5B

Dragon Flag

3 Sets

6-12 Reps

Day 2

1

High Bar Squat (Barbell)

1 Set

2 Sets

3-5 Reps

3-5 Reps

@9

2

Deadlift (Barbell)

1 Set

1 Set

3-5 Reps

3-5 Reps

@9

3

Bulgarian Split Squat (Dumbbell)

2 Sets

6-10 Reps

4

Leg Press Calf Raises

3 Sets

2 Sets

8-12 Reps

-

5

Decline Crunch (Weighted)

3 Sets

6-12 Reps

Day 1

1

Bench Press (Barbell)

1 Set

3 Sets

3-5 Reps

3-5 Reps

@9

2A

Overhead Press (Barbell)

3 Sets

4-8 Reps

2B

Pull-Up (Weighted)

3 Sets

4-8 Reps

3A

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

3B

Chest Fly (Dumbbell)

3 Sets

10-15 Reps

4A

Preacher Curl (Dumbbell)

3 Sets

6-12 Reps

4B

Tricep Extension (Dumbbell)

3 Sets

6-12 Reps

5

Lateral Raise (Machine)

4 Sets

10-15 Reps