5.0
(1 rating)
Program Description
Each day has 2 workouts 6 days per week. Day 1,3,5: perform day 1 in the morning (chest/back) and day 2 in the afternoon (legs, calves, abs) Day 2,4,6: perform day 3 in the morning (shoulders, triceps, biceps) and day 4 in the afternoon (calves, abs) Keep the rest times fairly low. 1-2mins for chest, back, shoulders, legs. < 1min for calves, abs, forearms.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedJan 19, 2024 03:27
- Last EditedDec 18, 2024 07:17
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30-45 reps
-
2A
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
9 reps
6 reps
-
-
-
-
-
2B
Wide Grip Rear Pull-Up
1
1
1
2
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
5
10-15 reps
-
3B
T-Bar Row
5
10-15 reps
-
4A
Chest Fly (Dumbbell)
5
10-15 reps
-
4B
Bent Over Row (Barbell)
5
10-15 reps
-
5A
Dip (Bodyweight)
5
15 reps
-
5B
Chin-Up (Bodyweight)
5
12 reps
-
5C
Pullover (Dumbbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Front Squat (Barbell)
5
8-10 reps
-
3
Leg Press
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Leg Curl
8
10 reps
-
6
Standing Calf Raise
10
15-30 reps
-
7
Seated Calf Raise
8
20-30 reps
-
8
Hanging Leg Raise
3
25-50 reps
-
9
Sit Up
4
25-30 reps
-
10
Lying Leg Raise
3
25-30 reps
-
11
Russian Twist
3
50 reps
-
12
Back Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
1
20-30 reps
-
2
Arnold Press
5
6 reps
-
3A
Lying Rear Lateral Raise
5
8-10 reps
-
3B
One Arm Lateral Raise (Dumbbell)
5
12 reps
-
3C
Lateral Raise (Cable)
5
12 reps
-
3D
Front Raise
5
12 reps
-
4
Bench Press (Close Grip)
5
6-8 reps
-
5
Tricep Pushdown (Cable)
5
6-8 reps
-
6
French Press
5
6-8 reps
-
7
Single Arm Tricep Extension (Cable)
5
6-8 reps
-
8
Bicep Curl (Barbell)
6
6-8 reps
-
9
Incline Curl (Dumbbell)
6
6-8 reps
-
10
Preacher Curl (Barbell)
6
6-8 reps
-
11
Concentration Curl
5
6-8 reps
-
12
Reverse Bicep Curl (Dumbbell)
5
8-10 reps
-
13
Wrist Curls
5
10 reps
-
14
Reverse Wrist Curl (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
15-30 reps
-
2
Seated Calf Raise
8
20-30 reps
-
3
Hanging Leg Raise
3
25-50 reps
-
4
Sit Up
4
25-30 reps
-
5
Lying Leg Raise
3
25-30 reps
-
6
Russian Twist
3
50 reps
-
7
Back Extension
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)1 Set
30-45 Reps
-
2A
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
9 Reps
6 Reps
-
-
-
-
-
2B
Wide Grip Rear Pull-Up1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3A
Incline Bench Press (Barbell)5 Sets
10-15 Reps
-
3B
T-Bar Row5 Sets
10-15 Reps
-
4A
Chest Fly (Dumbbell)5 Sets
10-15 Reps
-
4B
Bent Over Row (Barbell)5 Sets
10-15 Reps
-
5A
Dip (Bodyweight)5 Sets
15 Reps
-
5B
Chin-Up (Bodyweight)5 Sets
12 Reps
-
5C
Pullover (Dumbbell)5 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)5 Sets
8 Reps
-
2
Front Squat (Barbell)5 Sets
8-10 Reps
-
3
Leg Press5 Sets
10 Reps
-
4
Leg Extension5 Sets
10 Reps
-
5
Leg Curl8 Sets
10 Reps
-
6
Standing Calf Raise10 Sets
15-30 Reps
-
7
Seated Calf Raise8 Sets
20-30 Reps
-
8
Hanging Leg Raise3 Sets
25-50 Reps
-
9
Sit Up4 Sets
25-30 Reps
-
10
Lying Leg Raise3 Sets
25-30 Reps
-
11
Russian Twist3 Sets
50 Reps
-
12
Back Extension3 Sets
15 Reps
-
Day 4
1
Standing Calf Raise10 Sets
15-30 Reps
-
2
Seated Calf Raise8 Sets
20-30 Reps
-
3
Hanging Leg Raise3 Sets
25-50 Reps
-
4
Sit Up4 Sets
25-30 Reps
-
5
Lying Leg Raise3 Sets
25-30 Reps
-
6
Russian Twist3 Sets
50 Reps
-
7
Back Extension3 Sets
15 Reps
-
Day 3
1
Clean and Press1 Set
20-30 Reps
-
2
Arnold Press5 Sets
6 Reps
-
3A
Lying Rear Lateral Raise5 Sets
8-10 Reps
-
3B
One Arm Lateral Raise (Dumbbell)5 Sets
12 Reps
-
3C
Lateral Raise (Cable)5 Sets
12 Reps
-
3D
Front Raise5 Sets
12 Reps
-
4
Bench Press (Close Grip)5 Sets
6-8 Reps
-
5
Tricep Pushdown (Cable)5 Sets
6-8 Reps
-
6
French Press5 Sets
6-8 Reps
-
7
Single Arm Tricep Extension (Cable)5 Sets
6-8 Reps
-
8
Bicep Curl (Barbell)6 Sets
6-8 Reps
-
9
Incline Curl (Dumbbell)6 Sets
6-8 Reps
-
10
Preacher Curl (Barbell)6 Sets
6-8 Reps
-
11
Concentration Curl5 Sets
6-8 Reps
-
12
Reverse Bicep Curl (Dumbbell)5 Sets
8-10 Reps
-
13
Wrist Curls5 Sets
10 Reps
-
14
Reverse Wrist Curl (Dumbbell)5 Sets
10 Reps
-