Dylan and Kris 26/2/25

by Kris J.

Program Description

Body building

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Feb 26, 2025 05:48
Last Edited
Feb 26, 2025 07:47

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

AD Press (Smith Machine)

2

15 reps

-

2

Bicep Curl (EZ Bar)

2

10 reps

-

3

Tricep Pushdown (Cable)

2

15 reps

-

4

Lateral Raise (Dumbbell)

2

10 reps

-

5

Incline Curl (Dumbbell)

2

10 reps

-

6

Tricep Rope Push Down (Cable)

2

15 reps

-

7

Reverse Wrist Curl (Barbell)

2

12 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

8 reps

-

2

Chest Press (Machine)

2

15 reps

-

3

Dip (Bodyweight)

2

10 reps

-

4

Chest Fly (Machine)

2

12 reps

-

5

Tricep Rope Push Down (Cable)

2

15 reps

-

6

Cable Crunch

3

15 reps

-

Day 3

1

Pull-Up (Assisted)

3

10 reps

-

2

Chest Supported Row (Dumbbell)

2

10 reps

-

3

Lat Pulldown (Close Grip)

2

10 reps

-

4

Rear Delt Fly (Machine)

2

15 reps

-

5

Bicep Curl (Dumbbell)

2

10 reps

-

Day 4

1

Decline Sit Up (Weighted)

3

10 reps

-

2

Russian Twist

3

20 reps

-

3

Cardio

1

30 mins

-

Day 5

1

Squat (Barbell)

3

5 reps

-

2

Stiff Leg Deadlift

2

12 reps

-

3

Leg Extension

2

10 reps

-

4

Hamstring Curl

2

10 reps

-

5

Straight Leg Calf Raise

2

15 reps

-

Day 6

1

Bench Press (Barbell)

3

5 reps

-

2

Lat Pulldown

3

5 reps

-

3

Lu Raise

2

10 reps

-

4

Tback To Stack Tricep Extensions

2

10 reps

-

5

Hammer Curl

2

10 reps

-

6

Cable Crunch

3

15 reps

-

Day 1

1

AD Press (Smith Machine)

2 Sets

15 Reps

-

2

Bicep Curl (EZ Bar)

2 Sets

10 Reps

-

3

Tricep Pushdown (Cable)

2 Sets

15 Reps

-

4

Lateral Raise (Dumbbell)

2 Sets

10 Reps

-

5

Incline Curl (Dumbbell)

2 Sets

10 Reps

-

6

Tricep Rope Push Down (Cable)

2 Sets

15 Reps

-

7

Reverse Wrist Curl (Barbell)

2 Sets

12 Reps

-

Day 2

1

Incline Bench Press (Barbell)

3 Sets

8 Reps

-

2

Chest Press (Machine)

2 Sets

15 Reps

-

3

Dip (Bodyweight)

2 Sets

10 Reps

-

4

Chest Fly (Machine)

2 Sets

12 Reps

-

5

Tricep Rope Push Down (Cable)

2 Sets

15 Reps

-

6

Cable Crunch

3 Sets

15 Reps

-

Day 3

1

Pull-Up (Assisted)

3 Sets

10 Reps

-

2

Chest Supported Row (Dumbbell)

2 Sets

10 Reps

-

3

Lat Pulldown (Close Grip)

2 Sets

10 Reps

-

4

Rear Delt Fly (Machine)

2 Sets

15 Reps

-

5

Bicep Curl (Dumbbell)

2 Sets

10 Reps

-

Day 4

1

Decline Sit Up (Weighted)

3 Sets

10 Reps

-

2

Russian Twist

3 Sets

20 Reps

-

3

Cardio

1 Set

30 mins

-

Day 5

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Stiff Leg Deadlift

2 Sets

12 Reps

-

3

Leg Extension

2 Sets

10 Reps

-

4

Hamstring Curl

2 Sets

10 Reps

-

5

Straight Leg Calf Raise

2 Sets

15 Reps

-

Day 6

1

Bench Press (Barbell)

3 Sets

5 Reps

-

2

Lat Pulldown

3 Sets

5 Reps

-

3

Lu Raise

2 Sets

10 Reps

-

4

Tback To Stack Tricep Extensions

2 Sets

10 Reps

-

5

Hammer Curl

2 Sets

10 Reps

-

6

Cable Crunch

3 Sets

15 Reps

-