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Balance

by bi ihtimal daha var oda ldpmi dersin

Program Description

designed to create an aesthetic and complete physique

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2025 10:01
  • Last Edited
    Feb 15, 2025 10:12
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Barbell)
4
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
14 reps
RPE 8
4
Leg Curl
3
16 reps
-
5
Lateral Raise (Dumbbell)
3
10-16 reps
-
6
Hanging Leg Raise
2
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Barbell)
4
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
14 reps
RPE 8
4
Leg Curl
3
16 reps
-
5
Lateral Raise (Dumbbell)
3
10-16 reps
-
6
Hanging Leg Raise
2
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Barbell)
4
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
14 reps
RPE 8
4
Leg Curl
3
16 reps
-
5
Lateral Raise (Dumbbell)
3
10-16 reps
-
6
Hanging Leg Raise
2
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Barbell)
4
12 reps
RPE 8.5
3
Deadlift (Barbell)
3
14 reps
RPE 8
4
Leg Curl
3
16 reps
-
5
Lateral Raise (Dumbbell)
3
10-16 reps
-
6
Hanging Leg Raise
2
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
16 reps
-
7
Upright Row (Cable)
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
16 reps
-
7
Upright Row (Cable)
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
16 reps
-
7
Upright Row (Cable)
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
16 reps
-
7
Upright Row (Cable)
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
16 reps
-
4
Calf Raise (Leg Press)
4
14 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
6
Hanging Leg Raise
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
16 reps
-
4
Calf Raise (Leg Press)
4
14 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
6
Hanging Leg Raise
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
16 reps
-
4
Calf Raise (Leg Press)
4
14 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
6
Hanging Leg Raise
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
16 reps
-
4
Calf Raise (Leg Press)
4
14 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
6
Hanging Leg Raise
2
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
16 reps
-
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
16 reps
-
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
16 reps
-
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
-
2
Neck Flexion
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
16 reps
-
5
Lateral Raise (Dumbbell)
2
10-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
-
2
Standing Pullover (Cable)
2
14 reps
-
3
Lat Pulldown
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Upright Row (Cable)
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
-
2
Standing Pullover (Cable)
2
14 reps
-
3
Lat Pulldown
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Upright Row (Cable)
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
-
2
Standing Pullover (Cable)
2
14 reps
-
3
Lat Pulldown
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Upright Row (Cable)
3
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
-
2
Standing Pullover (Cable)
2
14 reps
-
3
Lat Pulldown
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
5
Upright Row (Cable)
3
16 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Wide Grip)
3 Sets
12 Reps
-
2
Neck Flexion
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
16 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-16 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
3
Leg Press (45 Degrees)
2 Sets
16 Reps
-
4
Calf Raise (Leg Press)
4 Sets
14 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-16 Reps
-
6
Hanging Leg Raise
2 Sets
16 Reps
-
Day 1
1
Calf Raise (Leg Press)
3 Sets
14 Reps
@10
2
Squat (Barbell)
4 Sets
12 Reps
@8.5
3
Deadlift (Barbell)
3 Sets
14 Reps
@8
4
Leg Curl
3 Sets
16 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-16 Reps
-
6
Hanging Leg Raise
2 Sets
14 Reps
-
Day 2
1
Bench Press (Wide Grip)
3 Sets
12 Reps
-
2
Neck Flexion
3 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
5
Lat Pulldown
3 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
16 Reps
-
7
Upright Row (Cable)
2 Sets
16 Reps
-
Day 5
1
T-Bar Row
3 Sets
12 Reps
-
2
Standing Pullover (Cable)
2 Sets
14 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
12 Reps
-
5
Upright Row (Cable)
3 Sets
16 Reps
-