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BVPT - June Program

by Shaun BVPT
27 athletes joined

Program Description

Provide a well rounded strength and conditioning program for BVPT clients

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 04:28
  • Last Edited
    Sep 10, 2024 07:57
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
15 reps
-
2B
Lateral Raise (Dumbbell)
3
20 reps
-
3
Single Arm Tricep Extension (Cable)
3
20 reps
-
4A
Around The World
3
20 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3
Single Arm Tricep Extension (Cable)
3
15 reps
-
4A
Around The World
3
15 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
15 reps
-
3
Single Arm Tricep Extension (Cable)
4
15 reps
-
4A
Around The World
4
15 reps
-
4B
Push Up
3
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2A
Seated Shoulder Press (Dumbbell)
5
8 reps
-
2B
Lateral Raise (Dumbbell)
5
15 reps
-
3
Single Arm Tricep Extension (Cable)
4
15 reps
-
4A
Around The World
4
15 reps
-
4B
Push Up
5
AMRAP
-
5
Dead Bug (Weighted)
3
0.5 mins
-
6
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
15 reps
-
2B
Hammer Curl
3
20 reps
-
3
Pull Through (Cable)
3
20 reps
-
4A
Reverse Fly
3
20 reps
-
4B
Single Arm Iso Row
3
20 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Seated Wide-Grip Row (Cable)
3
12 reps
-
2B
Hammer Curl
3
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4A
Reverse Fly
3
15 reps
-
4B
Single Arm Iso Row
3
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2A
Seated Wide-Grip Row (Cable)
4
10 reps
-
2B
Hammer Curl
4
15 reps
-
3
Pull Through (Cable)
4
15 reps
-
4A
Reverse Fly
4
15 reps
-
4B
Single Arm Iso Row
4
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
-
2A
Seated Wide-Grip Row (Cable)
5
8 reps
-
2B
Hammer Curl
5
15 reps
-
3
Pull Through (Cable)
4
15 reps
-
4A
Reverse Fly
4
15 reps
-
4B
Single Arm Iso Row
4
15 reps
-
5
Plank Dip
3
0.5 mins
-
6
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2A
Squat (Smith Machine)
3
15 reps
-
2B
Standing Calf Raise
3
20 reps
-
3
Single Leg Press
3
20 reps
-
4
Glute Bridge (Bodyweight)
3
20 reps
-
5A
Farmer's Walk (Weighted)
3
-
5B
Walking Lunge (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Squat (Smith Machine)
3
12 reps
-
2B
Standing Calf Raise
3
15 reps
-
3
Single Leg Press
3
15 reps
-
4
Glute Bridge (Bodyweight)
3
15 reps
-
5A
Farmer's Walk (Weighted)
3
-
5B
Walking Lunge (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2A
Squat (Smith Machine)
4
10 reps
-
2B
Standing Calf Raise
4
15 reps
-
3
Single Leg Press
4
15 reps
-
4
Glute Bridge (Bodyweight)
4
15 reps
-
5A
Farmer's Walk (Weighted)
4
-
5B
Walking Lunge (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
-
2A
Squat (Smith Machine)
5
8 reps
-
2B
Standing Calf Raise
5
15 reps
-
3
Single Leg Press
4
15 reps
-
4
Glute Bridge (Bodyweight)
4
15 reps
-
5A
Farmer's Walk (Weighted)
4
-
5B
Walking Lunge (Dumbbell)
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2A
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
4A
Around The World
3 Sets
20 Reps
-
4B
Push Up
3 Sets
AMRAP
-
5
Dead Bug (Weighted)
3 Sets
0.5 mins
-
6
Side Plank
3 Sets
0.5 mins
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2A
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
2B
Hammer Curl
3 Sets
20 Reps
-
3
Pull Through (Cable)
3 Sets
20 Reps
-
4A
Reverse Fly
3 Sets
20 Reps
-
4B
Single Arm Iso Row
3 Sets
20 Reps
-
5
Plank Dip
3 Sets
0.5 mins
-
6
Bird Dog
3 Sets
0.5 mins
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
2A
Squat (Smith Machine)
3 Sets
15 Reps
-
2B
Standing Calf Raise
3 Sets
20 Reps
-
3
Single Leg Press
3 Sets
20 Reps
-
4
Glute Bridge (Bodyweight)
3 Sets
20 Reps
-
5A
Farmer's Walk (Weighted)
3 Sets
-
5B
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-