Deload reload for NH programs

by YeahBuddy

4 athletes joined

Program Description

Single purpose FBD Deload

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
20 minutes
Created
May 24, 2024 07:21
Last Edited
Sep 25, 2024 08:28

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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

Goblet Squat

1

15 reps

RPE 6

2

Lateral Raise (Machine)

1

15 reps

RPE 6

3

Spider Curl

1

12 reps

RPE 7

4

Pullover (Dumbbell)

1

12 reps

RPE 7

Day 2

1

Leg Extension

1

12 reps

RPE 7

2

Kroc Row

1

8 reps

RPE 6

3

Pull-Up (Weighted)

1

12 reps

RPE 6

4

Tricep Pushdown (Cable)

1

15 reps

RPE 8

Day 3

1

Split Squat (Dumbbell)

1

15 reps

RPE 7

2

Reverse Bicep Curl (EZ Bar)

1

12 reps

RPE 7

3

Monastery Tricep Extension

1

12 reps

RPE 6

4

Incline Bench Press (Dumbbell)

1

10 reps

RPE 6

Day 1

1

Goblet Squat

1 Set

15 Reps

@6

2

Lateral Raise (Machine)

1 Set

15 Reps

@6

3

Spider Curl

1 Set

12 Reps

@7

4

Pullover (Dumbbell)

1 Set

12 Reps

@7

Day 2

1

Leg Extension

1 Set

12 Reps

@7

2

Kroc Row

1 Set

8 Reps

@6

3

Pull-Up (Weighted)

1 Set

12 Reps

@6

4

Tricep Pushdown (Cable)

1 Set

15 Reps

@8

Day 3

1

Split Squat (Dumbbell)

1 Set

15 Reps

@7

2

Reverse Bicep Curl (EZ Bar)

1 Set

12 Reps

@7

3

Monastery Tricep Extension

1 Set

12 Reps

@6

4

Incline Bench Press (Dumbbell)

1 Set

10 Reps

@6