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Will Tennyson

by Matt B.
4 athletes joined

Program Description

Body Building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2024 04:49
  • Last Edited
    Sep 08, 2024 05:49
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BlogBannerPC
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
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
2
Pull-Up (Weighted)
3
10 reps
3
Swiss Bar Bench
3
15 reps
4
T-Bar Row
3
15 reps
5
Seated Side Lateral Raise
3
20 reps
6
Y Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Leg Extension
3
20 reps
3
Split Squat (Dumbbell)
3
15 reps
4
Safety Bar Squat
2
12 reps
5
Spider Curl
3
20 reps
6A
Bicep Curl (Cable)
2
1
10 reps
20 reps
6B
Skull Crusher
2
1
10 reps
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
T-Bar Row
3
15 reps
3
Dip (Weighted)
2
12 reps
4
Lat Pulldown (Neutral Grip)
3
20 reps
5A
Lateral Raise (Dumbbell)
3
20 reps
5B
Upright Row (Dumbbell)
3
20 reps
6
Face Pull
4
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
2
Squat (Barbell)
3
15 reps
3
Romanian Deadlift (Barbell)
2
12 reps
4
Bicep Curl (EZ Bar)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Incline Curl (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
2
Seated Row (Cable)
3
15 reps
3
Bench Press (Barbell)
3
15 reps
4
Lat Pulldown (Close Grip)
3
12 reps
5
Lateral Raise (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Swiss Bar Bench
3 Sets
15 Reps
4
T-Bar Row
3 Sets
15 Reps
5
Seated Side Lateral Raise
3 Sets
20 Reps
6
Y Raise
3 Sets
20 Reps
Day 2
1
Leg Curl
3 Sets
20 Reps
2
Leg Extension
3 Sets
20 Reps
3
Split Squat (Dumbbell)
3 Sets
15 Reps
4
Safety Bar Squat
2 Sets
12 Reps
5
Spider Curl
3 Sets
20 Reps
6A
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
20 Reps
6B
Skull Crusher
2 Sets
1 Set
10 Reps
20 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
T-Bar Row
3 Sets
15 Reps
3
Dip (Weighted)
2 Sets
12 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
20 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5B
Upright Row (Dumbbell)
3 Sets
20 Reps
6
Face Pull
4 Sets
20 Reps
Day 4
1
Leg Curl
3 Sets
20 Reps
2
Squat (Barbell)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
Day 5
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Bench Press (Barbell)
3 Sets
15 Reps
4
Lat Pulldown (Close Grip)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps