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Wanking muscles and baby cows

by Gairphphawrie Breighdei
1 athletes joined

Program Description

Forearms and calves while I rehab my groin injury

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 18, 2024 10:42
  • Last Edited
    Nov 21, 2024 06:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Wrist Curls
3 Sets
15 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Leg Press Calves
3 Sets
20 Reps
@8
Day 2
1
Wrist Curls
3 Sets
15 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Leg Press Calves
3 Sets
20 Reps
@8