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Antoni

by Malthe W.
1 athletes joined

Program Description

A cool wackasss workout

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Nov 12, 2024 11:14
  • Last Edited
    Jun 18, 2025 09:15

Summary

Unlock your strength potential with the Antoni program, a focused 1-week training plan designed for serious lifters. Comprising four intense workout days, this program targets all major muscle groups, ensuring balanced development and explosive gains. With a mix of barbell, machine, and cable exercises, you'll tackle compound and isolation movements that challenge your limits. Get ready to elevate your performance and build muscle with each session!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
13.2%
Biceps
10.6%
Front Delts
10.6%
Upper Back
10.6%
Lats
9.3%
Middle Delts
7.9%
Quadriceps
6%
Glutes
4.6%
Rear Delts
4%
Hamstrings
3.3%
Abs
2%
Forearms
1.3%
Lower Back
1.3%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
-
3
Overhead Tricep Extension (Cable)
3
-
4
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
2
T-Bar Row
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Pec Deck (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Seated Shoulder Press (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Pull-Up (Bodyweight)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Overhead Tricep Extension (Cable)
3 Sets
-
4
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Pull-Up (Bodyweight)
3 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-