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Monthly Plan for 5 days with focus on Arm and Leg.

by Gane Pocev
2 athletes joined
5.0
(1 rating)

Program Description

Dynamic program for strenght, ednurace and muscle mass.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 08:54
  • Last Edited
    Aug 18, 2024 05:55
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Incline Bench Press (Dumbbell)
4
3
Chest Fly (Cable)
3
12 reps
4
Bicep Curl (Barbell)
4
12 reps
5
Hammer Curl
4
12 reps
6
Concentration Curl
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Dip (Weighted)
3
10 reps
3
Cable Crossover
3
12 reps
4
Skull Crusher (Barbell)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Tricep Kickback
3
12 reps
7
Cardio
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Incline Bench Press (Dumbbell)
4
3
Chest Fly (Cable)
3
12 reps
4
Bicep Curl (Barbell)
4
12 reps
5
Hammer Curl
4
12 reps
6
Concentration Curl
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Dip (Weighted)
3
10 reps
3
Cable Crossover
3
12 reps
4
Skull Crusher (Barbell)
4
12 reps
5
Overhead Tricep Extension (Cable)
4
12 reps
6
Tricep Kickback
3
12 reps
7
Cardio
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Leg Press
3
10 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Lunge (Dumbbell)
3
12 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
5
20 reps
7
Russian Twist (Dumbbell)
3
20 reps
8
Plank
3
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Stiff Leg Deadlift
3
10 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
15 reps
6
Calf Raise (Leg Press)
5
15 reps
7
Hanging Leg Raise
3
15 reps
8
Bicycle Crunch
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Leg Press
3
10 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Lunge (Dumbbell)
3
12 reps
5
Seated Calf Raise
3
15 reps
6
Standing Calf Raise
5
20 reps
7
Russian Twist (Dumbbell)
3
20 reps
8
Plank
3
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8 reps
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
3
Stiff Leg Deadlift
3
10 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
15 reps
6
Calf Raise (Leg Press)
5
15 reps
7
Hanging Leg Raise
3
15 reps
8
Bicycle Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
2
Pull-Up (Weighted)
3
3
Bent Over Row (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
10 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
Chin-Up (Bodyweight)
3
3
T-Bar Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Preacher Curl (Barbell)
4
12 reps
6
Concentration Curl
4
12 reps
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
8
Cardio
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
2
Pull-Up (Weighted)
3
3
Bent Over Row (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Dip (Bodyweight)
4
10 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Overhead Tricep Extension (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
2
Chin-Up (Bodyweight)
3
3
T-Bar Row
3
10 reps
4
Seated Row (Cable)
3
12 reps
5
Preacher Curl (Barbell)
4
12 reps
6
Concentration Curl
4
12 reps
7
Reverse Bicep Curl (Dumbbell)
3
12 reps
8
Cardio
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Front Raise
3
12 reps
4
Face Pull
3
12 reps
5
Plank
3
60 mins
6
Hanging Leg Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
2
Arnold Press
3
10 reps
3
Rear Delt Fly (Cable)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Side Plank
3
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Front Raise
3
12 reps
4
Face Pull
3
12 reps
5
Plank
3
60 mins
6
Hanging Leg Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
2
Arnold Press
3
10 reps
3
Rear Delt Fly (Cable)
3
12 reps
4
Upright Row (Dumbbell)
3
12 reps
5
Side Plank
3
1 mins
6
Russian Twist (Dumbbell)
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Bench Press (Smith Machine)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Pull-Up (Weighted)
3
5
Seated Calf Raise
5
20 reps
6
Bicep Curl (EZ Bar)
1
3
121 reps
12 reps
7
Seated Dip (Machine)
4
10 reps
8
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Romanian Deadlift (Trap Bar)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Standing Calf Raise
5
15 reps
6
Hammer Curl
4
12 reps
7
Tricep Pushdown (Cable)
4
12 reps
8
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
2
Bench Press (Smith Machine)
3
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Pull-Up (Weighted)
3
5
Seated Calf Raise
5
20 reps
6
Bicep Curl (EZ Bar)
1
3
121 reps
12 reps
7
Seated Dip (Machine)
4
10 reps
8
Cardio
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Romanian Deadlift (Trap Bar)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Standing Calf Raise
5
15 reps
6
Hammer Curl
4
12 reps
7
Tricep Pushdown (Cable)
4
12 reps
8
Cardio
1
20 mins
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Bicep Curl (Barbell)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Concentration Curl
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6
Standing Calf Raise
5 Sets
20 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
8
Plank
3 Sets
60 mins
Day 3
1
Stiff Leg Deadlift
4 Sets
8 Reps
2
Pull-Up (Weighted)
3 Sets
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Dip (Bodyweight)
4 Sets
10 Reps
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Front Raise
3 Sets
12 Reps
4
Face Pull
3 Sets
12 Reps
5
Plank
3 Sets
60 mins
6
Hanging Leg Raise
3 Sets
20 Reps
Day 5
1
Squat (Smith Machine)
3 Sets
10 Reps
2
Bench Press (Smith Machine)
3 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Pull-Up (Weighted)
3 Sets
5
Seated Calf Raise
5 Sets
20 Reps
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
121 Reps
12 Reps
7
Seated Dip (Machine)
4 Sets
10 Reps
8
Cardio
1 Set
20 mins