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BoostcampPNG
4 ish day
by Gav H.
1 athletes joined
Program Description
Strength and hypertrophy
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Jun 20, 2024 08:23
Last Edited
Jun 30, 2024 01:16
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Week 1
1 / 2 Weeks
Day 2
1
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
@10
3
Pullover (Machine)
2 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
Day 4
1
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
2
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Wrist Curls
2 Sets
15 Reps
@9
6
Overhead Press (Barbell)
2 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
10 Reps
@9.5
2
Zercher Squat (Barbell)
3 Sets
12 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Hamstring Curl
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@9.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Hamstring Curl
3 Sets
12 Reps
@8
4
Snatch Deadlift
3 Sets
10 Reps
@9.5
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
2
Squat (Smith Machine)
3 Sets
12 Reps
@8.5
3
Snatch Deadlift
2 Sets
8 Reps
@8
4
Leg Extension
2 Sets
15 Reps
@10
5
Hamstring Curl
2 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Smith Machine)
4 Sets
12 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Dip (Weighted)
3 Sets
10 Reps
@9
4
Pec Deck (Machine)
3 Sets
15 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
12 Reps
@8
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@9
Day 4
1
Push Press (Barbell)
3 Sets
7 Reps
@8
2
Shoulder Press (Machine)
2 Sets
12 Reps
@8
3
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
@9.5
2
Squat (Smith Machine)
3 Sets
12 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Seated Calf Raise
2 Sets
12 Reps
@8