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BoostcampPNG
Maxwell's Summer 2024 Program
by Maxwell Sun
5.0
(1 rating)
Program Description
This is my program I made for myself.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Jun 07, 2024 02:22
Last Edited
Jun 17, 2024 11:02
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Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@7
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@7
3
Dumbbell Row
2 Sets
6-10 Reps
@7
4
Lat Pulldown
2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7
3
Leg Press
3 Sets
10-15 Reps
@7
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@7
5
Hanging Leg Raise
3 Sets
5-10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
2 Sets
5-8 Reps
@7
2
Dip (Bodyweight)
2 Sets
5-10 Reps
@7
3
Seated Row (Cable)
2 Sets
8-12 Reps
@7
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@7
6
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
8
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@7
2
Hip Extension
2 Sets
8-12 Reps
@7
3
Leg Extension
2 Sets
10-15 Reps
@7
4
Leg Curl
2 Sets
10-15 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
7
Straight Leg Calf Raise
3 Sets
10-15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@8
3
Dumbbell Row
2 Sets
6-10 Reps
@8
4
Lat Pulldown
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Leg Press
3 Sets
10-15 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8
5
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
5-8 Reps
@8
2
Dip (Bodyweight)
2 Sets
5-10 Reps
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
6
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Extension
2 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
7
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@8
3
Dumbbell Row
3 Sets
6-10 Reps
@8
4
Lat Pulldown
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@8
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@8
5
Hanging Leg Raise
4 Sets
5-10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@8
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@8
7
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@8
2
Hip Extension
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8
7
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
3
Dumbbell Row
3 Sets
6-10 Reps
@9
4
Lat Pulldown
3 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@9
5
Hanging Leg Raise
4 Sets
5-10 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@9
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@9
2
Hip Extension
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
7
Straight Leg Calf Raise
4 Sets
10-15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
3
Dumbbell Row
3 Sets
6-10 Reps
@9
4
Lat Pulldown
3 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
4 Sets
10-15 Reps
@9
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@9
5
Hanging Leg Raise
4 Sets
5-10 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@9
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@9
2
Hip Extension
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
7
Straight Leg Calf Raise
4 Sets
10-15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Dumbbell Row
3 Sets
6-10 Reps
@10
4
Lat Pulldown
3 Sets
10-15 Reps
@10
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Press
4 Sets
10-15 Reps
@10
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
5
Hanging Leg Raise
4 Sets
5-10 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@10
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@10
7
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@10
2
Hip Extension
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Curl
3 Sets
10-15 Reps
@10
5
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
7
Straight Leg Calf Raise
4 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Dumbbell Row
3 Sets
6-10 Reps
@10
4
Lat Pulldown
3 Sets
10-15 Reps
@10
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
3
Leg Press
4 Sets
10-15 Reps
@10
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
5
Hanging Leg Raise
4 Sets
5-10 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@10
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Overhead Extension (Dumbbell)
4 Sets
8-12 Reps
@10
7
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
Day 4
1
Hack Squat
4 Sets
8-12 Reps
@10
2
Hip Extension
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Curl
3 Sets
10-15 Reps
@10
5
Preacher Curl (EZ Bar)
4 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
7
Straight Leg Calf Raise
4 Sets
10-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Maxwell SunAge 20, Man
9 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Program is gas