Strength

by Manny Sepulveda

Program Description

Big weight

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:47
Last Edited
Jun 19, 2024 12:10

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

10 reps

2

Seated Shoulder Press (Dumbbell)

4

8 reps

3

Lateral Raise (Cable)

4

10 reps

4

Incline Bench Press (Dumbbell)

4

6 reps

5

Seated Calf Raise

4

15 reps

6

Dip (Bodyweight)

4

Day 2

1

Seated Hamstring Curl

4

12 reps

2

High Bar Squat (Barbell)

4

10 reps

3

Chest Supported Row (Dumbbell)

4

8 reps

4

Lat Pulldown

4

10 reps

5

Seated Row (Machine)

4

10 reps

6

Bicep Curl (Dumbbell)

4

10 reps

Day 3

1

Overhead Press (Barbell)

4

10 reps

2

Lateral Raise (Cable)

4

12 reps

3

Bench Press (Barbell)

4

10 reps

4

Incline Bench Press (Dumbbell)

5

8 reps

5

Chest Fly (Cable)

4

12 reps

6

Seated Calf Raise

4

15 reps

Day 4

1

Seated Hamstring Curl

4

12 reps

2

High Bar Squat (Barbell)

4

10 reps

3

Chest Supported Row (Dumbbell)

4

8 reps

4

Lat Pulldown

4

10 reps

5

Seated Row (Machine)

4

10 reps

6

Bicep Curl (Dumbbell)

4

10 reps

Day 5

1

Bicep Curl (Dumbbell)

4

12 reps

2

Hammer Curl

4

10 reps

3

Skull Crusher

4

12 reps

4

Dip (Bodyweight)

3

5

Lateral Raise (Cable)

4

12 reps

Day 5

1

Bicep Curl (Dumbbell)

4 Sets

12 Reps

2

Hammer Curl

4 Sets

10 Reps

3

Skull Crusher

4 Sets

12 Reps

4

Dip (Bodyweight)

3 Sets

5

Lateral Raise (Cable)

4 Sets

12 Reps

Day 1

1

Bench Press (Barbell)

4 Sets

10 Reps

2

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

3

Lateral Raise (Cable)

4 Sets

10 Reps

4

Incline Bench Press (Dumbbell)

4 Sets

6 Reps

5

Seated Calf Raise

4 Sets

15 Reps

6

Dip (Bodyweight)

4 Sets

Day 2

1

Seated Hamstring Curl

4 Sets

12 Reps

2

High Bar Squat (Barbell)

4 Sets

10 Reps

3

Chest Supported Row (Dumbbell)

4 Sets

8 Reps

4

Lat Pulldown

4 Sets

10 Reps

5

Seated Row (Machine)

4 Sets

10 Reps

6

Bicep Curl (Dumbbell)

4 Sets

10 Reps

Day 3

1

Overhead Press (Barbell)

4 Sets

10 Reps

2

Lateral Raise (Cable)

4 Sets

12 Reps

3

Bench Press (Barbell)

4 Sets

10 Reps

4

Incline Bench Press (Dumbbell)

5 Sets

8 Reps

5

Chest Fly (Cable)

4 Sets

12 Reps

6

Seated Calf Raise

4 Sets

15 Reps

Day 4

1

Seated Hamstring Curl

4 Sets

12 Reps

2

High Bar Squat (Barbell)

4 Sets

10 Reps

3

Chest Supported Row (Dumbbell)

4 Sets

8 Reps

4

Lat Pulldown

4 Sets

10 Reps

5

Seated Row (Machine)

4 Sets

10 Reps

6

Bicep Curl (Dumbbell)

4 Sets

10 Reps