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BoostcampPNG
109273941442
by CM
1 athletes joined
Program Description
Develop hypertrophy with minimal equipment without a home gym.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
30 minutes
Created
Jun 25, 2024 04:46
Last Edited
Jun 28, 2024 06:29
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Week 1
1 / 1 Weeks
Day 1
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 2
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 3
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 4
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 5
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 6
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
Day 7
1A
Push Up
2 Sets
15-25 Reps
1B
Captains of Crush gripper
2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)
2 Sets
6-12 Reps
3A
Sit Up
2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps