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Luke training

by Monica D.
1 athletes joined

Program Description

From Monica

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 02:14
  • Last Edited
    Aug 02, 2024 02:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 6
2
Wide Grip Lat Pulldown
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Lying Leg Curl
1
10 reps
RPE 6
5
Wall Sit
3
2 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Hammer Curl
3
10 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
4
Tricep Extension (Machine)
3
10 reps
RPE 6
5
Wrist Curls
3
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
@6
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Lateral Raise (Cable)
3 Sets
10 Reps
@6
5
Shoulder Press (Machine)
3 Sets
10 Reps
@6
Day 2
1
Goblet Squat
3 Sets
10 Reps
@6
2
Leg Extension
3 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@6
4
Lying Leg Curl
1 Set
10 Reps
@6
5
Wall Sit
3 Sets
2 mins
@6
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
2
Hammer Curl
3 Sets
10 Reps
@6
3
Seated Row (Cable)
3 Sets
10 Reps
@6
4
Tricep Extension (Machine)
3 Sets
10 Reps
@6
5
Wrist Curls
3 Sets
10 Reps
@6