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BoostcampPNG

Prog1

by Logan Wilson

Program Description

Bowflex, 110lb bb max, light dbs

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 22, 2024 12:43
  • Last Edited
    Oct 22, 2024 01:06
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull Through (Cable)
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Straight Leg Calf Raise
3 Sets
15 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Barbell Row
3 Sets
12 Reps
-
Day 1
1
Lying Leg Curl
3 Sets
15 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Face Pull
4 Sets
15 Reps
-
7
Glute Kickback (Cable)
2 Sets
15 Reps
-