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(NOT MY PROGRAM)SHJ Jotaro
by Nick B.
Program Description
Build strength and size
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 08, 2024 02:28
Last Edited
Jul 08, 2024 04:23
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Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
5-10 mins
2
Bench Press (Barbell)
2 Sets
12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Bench Press (Close Grip)
4 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
6
Tricep Pushdown (Cable)
1 Set
12 Reps
7
Dip (Bodyweight)
4 Sets
AMRAP
Day 2
1
Walk
1 Set
5-10 mins
2
Squat (Barbell)
2 Sets
10 Reps
3
Squat (Barbell)
5 Sets
5 Reps
@8
4
Seated Hamstring Curl
4 Sets
12 Reps
5
Leg Press
4 Sets
12 Reps
6
Leg Extension
4 Sets
12 Reps
7
Straight Leg Calf Raise
4 Sets
AMRAP
Day 3
1
Walk
1 Set
5-10 mins
2
Deadlift (Barbell)
2 Sets
10 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
5
Lat Pulldown
4 Sets
12 Reps
6
Preacher Curl (Barbell)
4 Sets
12 Reps
7
Chin-Up (Bodyweight)
4 Sets
AMRAP
Day 4
1
Walk
1 Set
5-10 mins
2
Overhead Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8
4
Upright Row (Barbell)
4 Sets
12 Reps
5
Front Raise
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Shrug (Trap Bar)
4 Sets
AMRAP