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Strength Training

by Teja sudha G.
4.0
(1 rating)

Program Description

Helps gaining the the strength over time

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Aug 12, 2024 07:35
  • Last Edited
    Aug 17, 2024 08:17
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
4
20 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
4
20 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 7.5
4
Leg Curl
3
15 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Cable Crunch
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Leg Press
3
12 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
RPE 8.5
2
Bayesian Curl
3
15 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
15 reps
RPE 9.5
-
4
Concentration Curl
4
20 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Rear Delt Fly (Cable)
4
20 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Overhead Tricep Extension (Cable)
4 Sets
20 Reps
@9.5
6
Preacher Curl (Dumbbell)
4 Sets
20 Reps
@9.5
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
3
Single Leg Press
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
15 Reps
@9.5
5
Standing Calf Raise
3 Sets
15 Reps
@9.5
6
Cable Crunch
3 Sets
12 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Chest Press (Machine)
3 Sets
12 Reps
@8.5
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
2
Leg Press
3 Sets
12 Reps
@7.5
3
Leg Curl
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Seated Calf Raise
3 Sets
20 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
3 Sets
@9
Day 5
1
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
2
Bayesian Curl
3 Sets
15 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
1 Set
15 Reps
@9.5
-
4
Concentration Curl
4 Sets
20 Reps
@9.5
5
Overhead Tricep Extension (Cable)
4 Sets
20 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
7
Rear Delt Fly (Cable)
4 Sets
20 Reps
@9.5