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averys bodyadayadayada program

by Ryder R.
1 athletes joined

Program Description

It says only 1 week, but please repeat to a tea every week, just increase the weight from previous week

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 06:02
  • Last Edited
    Dec 10, 2024 08:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 8
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 9
4
Glute Kickback
3
12-15 reps
RPE 7
5
Stairmaster
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Shoulder Press (Machine)
3
10-12 reps
RPE 7
3
Tricep Extension (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Machine)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10-12 reps
RPE 8
2
Lunge (Dumbbell)
3
10-12 reps
RPE 7
3
Goblet Squat
3
12-15 reps
RPE 7
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
10-12 Reps
@8
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@9
4
Glute Kickback
3 Sets
12-15 Reps
@7
5
Stairmaster
1 Set
15 mins
@6
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@7
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
3
Tricep Extension (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
Day 3
1
Seated Hamstring Curl
4 Sets
10-12 Reps
@8
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7
3
Goblet Squat
3 Sets
12-15 Reps
@7
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@7