logo
BoostcampPNG

Luis

by Cameron G.
1 athletes joined

Program Description

Get Luis bigger

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 25, 2024 11:38
  • Last Edited
    Jul 02, 2024 06:58
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 7
RPE 9.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
8 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
Day 6
No exercises added to this day
Week 1
1 / 3 Weeks
Day 6
No exercises added to this day
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Hammer Curl
3 Sets
12 Reps
@8
Day 4
1
Walking Lunge
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Leg Extension
3 Sets
12 Reps
@8
3
Hamstring Curl
3 Sets
12 Reps
@8
Day 2
1
Dumbbell Row
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@7
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@7
@9.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8