Abomination

by Yaseen G.

12 athletes joined

5.0

(1 rating)

Program Description

Pure bodybuilding and muscle hypertrophy

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 30, 2024 09:32
Last Edited
May 08, 2024 02:13

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4.8 Stars with 10, 000+ Ratings

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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

Incline Bench Press (Smith Machine)

1

1

4-6 reps

4-6 reps

RPE 9

RPE 10

2

Incline Bench Press (Smith Machine)

2

6-8 reps

RPE 10

3

Chest Press (Machine)

2

6-8 reps

RPE 10

4

Chest Supported Row (Dumbbell)

2

8-10 reps

RPE 10

5

Seated Wide-Grip Row (Cable)

2

8-10 reps

RPE 10

6

Tricep Pushdown (Cable)

2

8-10 reps

RPE 10

Day 2

1

Seated Row (Cable)

1

1

8-10 reps

8-10 reps

RPE 9

RPE 10

2

Wide Grip Lat Pulldown

2

8-10 reps

RPE 10

3

Lat Prayer

2

10-12 reps

RPE 10

4

Bicep Curl (Cable)

1

8-10 reps

RPE 10

Day 3

1

Romanian Deadlift (Barbell)

2

6-8 reps

RPE 10

2

Leg Press

2

6-8 reps

RPE 10

3

Sissy Squat

2

AMRAP

RPE 10

4

Leg Curl

2

8-10 reps

RPE 10

5

Hip Adductor (Machine)

2

8-10 reps

RPE 10

6

Leg Extension

1

8-10 reps

RPE 10

7

Standing Calf Raise

2

8-10 reps

RPE 10

Day 4

1

Lateral Raise (Cable)

4

8-10 reps

RPE 10

2

Chest Supported Lateral Raise

2

8-10 reps

RPE 10

3

Bicep Curl (Dumbbell)

1

3

6-8 reps

8-10 reps

RPE 10

RPE 10

4

Single Arm Tricep Extension (Cable)

4

8-10 reps

RPE 10

5

Reverse Wrist Curl (Barbell)

1

8-10 reps

RPE 10

Day 1

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

4-6 Reps

4-6 Reps

@9

@10

2

Incline Bench Press (Smith Machine)

2 Sets

6-8 Reps

@10

3

Chest Press (Machine)

2 Sets

6-8 Reps

@10

4

Chest Supported Row (Dumbbell)

2 Sets

8-10 Reps

@10

5

Seated Wide-Grip Row (Cable)

2 Sets

8-10 Reps

@10

6

Tricep Pushdown (Cable)

2 Sets

8-10 Reps

@10

Day 2

1

Seated Row (Cable)

1 Set

1 Set

8-10 Reps

8-10 Reps

@9

@10

2

Wide Grip Lat Pulldown

2 Sets

8-10 Reps

@10

3

Lat Prayer

2 Sets

10-12 Reps

@10

4

Bicep Curl (Cable)

1 Set

8-10 Reps

@10

Day 4

1

Lateral Raise (Cable)

4 Sets

8-10 Reps

@10

2

Chest Supported Lateral Raise

2 Sets

8-10 Reps

@10

3

Bicep Curl (Dumbbell)

1 Set

3 Sets

6-8 Reps

8-10 Reps

@10

@10

4

Single Arm Tricep Extension (Cable)

4 Sets

8-10 Reps

@10

5

Reverse Wrist Curl (Barbell)

1 Set

8-10 Reps

@10

Day 3

1

Romanian Deadlift (Barbell)

2 Sets

6-8 Reps

@10

2

Leg Press

2 Sets

6-8 Reps

@10

3

Sissy Squat

2 Sets

AMRAP

@10

4

Leg Curl

2 Sets

8-10 Reps

@10

5

Hip Adductor (Machine)

2 Sets

8-10 Reps

@10

6

Leg Extension

1 Set

8-10 Reps

@10

7

Standing Calf Raise

2 Sets

8-10 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Mohammed AshrafAge 19, Man

7 months ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

والله يا يسو كلام جميل جدا وانا بقيت معضل شديد وده سببك انت طبعا بعد ربنا و الزول الحمدلله بقه قوي