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Your Final Form (Torso/Limbs)
by Cori F.
3 athletes joined
5.0
(1 rating)
Program Description
Lift weights and assume your final form
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2024 02:05
Last Edited
Jul 25, 2024 12:50
down_app
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
AMRAP
@10
2
Chin-Up (Weighted)
4 Sets
AMRAP
@10
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
@10
4
Seated Row (Cable)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Cable Crunch
3 Sets
10-20 Reps
@10
3
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 2
1
Overhead Tricep Extension (Cable)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Squat (Barbell)
6 Sets
8-12 Reps
@10
Day 4
1
Chin-Up (Weighted)
4 Sets
AMRAP
@10
2
Dip (Weighted)
4 Sets
AMRAP
@10
3
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
4
Deficit Push Up
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 5
1
Overhead Extension (EZ Bar)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Romanian Deadlift (Barbell)
6 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cori F.Age 34, Man
2 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
God Tier