Construction work.

by Mohamad Kashor

Program Description

This program for people who works as construction worker or an intense job that requires high physical activities. This program will work for a biggener lifter.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Aug 23, 2024 04:02
Last Edited
Dec 07, 2024 07:54

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Incline Bench Press (Dumbbell)

3-6 reps

8-10 reps

Seated Row (Cable)

8-12 reps

Lying Leg Curl

6-10 reps

Leg Extension

6-10 reps

Chest Fly (Machine)

6-10 reps

Standing Pullover (Cable)

8-12 reps

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Upright Row (Barbell)

RPE 10

Day 2

Bench Press (Dumbbell)

3-6 reps

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Lat Pulldown

10-12 reps

Bulgarian Split Squat (Dumbbell)

RPE 10

Hammer Curl

RPE 10

Tricep Rope Push Down (Cable)

8-15 reps

Lateral Raise (Dumbbell)

8-15 reps

Standing Calf Raise

8-15 reps

Day 3

Squat (Barbell)

4-6 reps

8-10 reps

Incline Bench Press (Dumbbell)

3-6 reps

6-8 reps

Lat Pulldown

8-10 reps

Lying Leg Curl

8-12 reps

RPE 10

Overhead Tricep Extension (Cable)

8-12 reps

Bayesian Curl

Lateral Raise (Dumbbell)

8-12 reps

RPE 10

Upright Row (Barbell)

RPE 10

Day 3

Squat (Barbell)

1 Set

4-6 Reps

8-10 Reps

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

6-8 Reps

Lat Pulldown

2 Sets

8-10 Reps

Lying Leg Curl

1 Set

8-12 Reps

@10

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Bayesian Curl

1 Set

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

@10

Upright Row (Barbell)

2 Sets

@10

Day 2

Bench Press (Dumbbell)

1 Set

3-6 Reps

8-10 Reps

Romanian Deadlift (Dumbbell)

2 Sets

8-10 Reps

Lat Pulldown

2 Sets

10-12 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

@10

Hammer Curl

1 Set

@10

Tricep Rope Push Down (Cable)

2 Sets

8-15 Reps

Lateral Raise (Dumbbell)

2 Sets

8-15 Reps

Standing Calf Raise

2 Sets

8-15 Reps

Day 1

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

8-10 Reps

Seated Row (Cable)

2 Sets

8-12 Reps

Lying Leg Curl

1 Set

6-10 Reps

Leg Extension

1 Set

6-10 Reps

Chest Fly (Machine)

2 Sets

6-10 Reps

Standing Pullover (Cable)

2 Sets

8-12 Reps

Preacher Curl (EZ Bar)

1 Set

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Lateral Raise (Dumbbell)

2 Sets

8-12 Reps

Upright Row (Barbell)

2 Sets

@10