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Pookies 2x/week Upper Lower split

by CormacExists
1 athletes joined

Program Description

An introduction to the gym to grow muscle, get stronger and used to the basic exercises, form, how programming works and how to workout

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 11, 2025 08:18
  • Last Edited
    Feb 11, 2025 10:06
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
2
Lat Pulldown
2
7-11 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
7-11 reps
RPE 8
3B
Bicep Curl (Cable)
2
7-11 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
1B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
2
Lat Pulldown
2 Sets
7-11 Reps
@8
3A
Tricep Pushdown (Cable)
2 Sets
7-11 Reps
@8
3B
Bicep Curl (Cable)
2 Sets
7-11 Reps
@8