Program Description
Big weight
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout70 minutes
- CreatedJun 05, 2024 04:47
- Last EditedJun 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.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 1 Weeks
Day 5
1
Bicep Curl (Dumbbell)4 Sets
12 Reps
2
Hammer Curl4 Sets
10 Reps
3
Skull Crusher4 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 Raise4 Sets
15 Reps
6
Dip (Bodyweight)4 Sets
Day 2
1
Seated Hamstring Curl4 Sets
12 Reps
2
High Bar Squat (Barbell)4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)4 Sets
8 Reps
4
Lat Pulldown4 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 Raise4 Sets
15 Reps
Day 4
1
Seated Hamstring Curl4 Sets
12 Reps
2
High Bar Squat (Barbell)4 Sets
10 Reps
3
Chest Supported Row (Dumbbell)4 Sets
8 Reps
4
Lat Pulldown4 Sets
10 Reps
5
Seated Row (Machine)4 Sets
10 Reps
6
Bicep Curl (Dumbbell)4 Sets
10 Reps