68w AIT gainz

by Cody S.

1 athletes joined

Program Description

L

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Jan 18, 2025 10:53
Last Edited
Jan 20, 2025 08:29

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 2

1

Bench Press (Barbell)

4

10 reps

50%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

4

-

4

Tricep Pushdown (Cable)

4

-

Day 2

1

Bench Press (Barbell)

1

1

1

10-

8-

6-8 reps

75%

80%

85%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

3

-

4

Tricep Pushdown (Cable)

3

-

Day 2

1

Bench Press (Barbell)

3

4-6 reps

85%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

3

-

4

Tricep Pushdown (Cable)

3

-

Day 2

1

Bench Press (Barbell)

3

1

3 reps

3 reps

85%

90%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

3

-

4

Tricep Pushdown (Cable)

3

-

Day 2

1

Bench Press (Barbell)

1

AMRAP

100%

Day 3

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 3

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 3

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 3

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

-

2

Lying Leg Curl

1

-

3

Leg Extension

1

-

4

Seated Calf Raise

1

-

Day 5

1

Bench Press (Barbell)

1

1

1

1

10 reps

10 reps

10 reps

10 reps

50%

70%

75%

80%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

4

-

4

Tricep Pushdown (Cable)

4

-

Day 5

1

Bench Press (Barbell)

1

1

1

10-

8-

6-8 reps

75%

80%

85%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

4

-

4

Overhead Tricep Extension (Dumbbell)

3

-

Day 5

1

Bench Press (Barbell)

3

4-6 reps

90%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

4

-

4

Overhead Tricep Extension (Dumbbell)

3

-

Day 5

1

Bench Press (Barbell)

3

1

2-4 reps

1-2 reps

90%

95%

2

Dip (Weighted)

3

-

3

Pec Deck (Machine)

4

-

4

Overhead Tricep Extension (Dumbbell)

3

-

Day 6

1

Bench Press (Barbell)

1

80%

2

Single Arm Row (Cable)

4

-

3

High Row

1

-

4

Lat Pulldown

1

-

5

Bicep Curl (Barbell)

1

-

6

Hammer Curl

1

-

Day 6

1

Bench Press (Barbell)

1

75%

2

Single Arm Row (Cable)

4

-

3

High Row

1

-

4

Lat Pulldown

1

-

5

Bicep Curl (Barbell)

1

-

6

Hammer Curl

1

-

Day 6

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 6

1

Single Arm Row (Cable)

4

-

2

High Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Barbell)

1

-

5

Hammer Curl

1

-

Day 1

1

Bulgarian Split Squat (Dumbbell)

1 Set

-

2

Lying Leg Curl

1 Set

-

3

Leg Extension

1 Set

-

4

Seated Calf Raise

1 Set

-

Day 2

1

Bench Press (Barbell)

4 Sets

10 Reps

50%

2

Dip (Weighted)

3 Sets

-

3

Pec Deck (Machine)

4 Sets

-

4

Tricep Pushdown (Cable)

4 Sets

-

Day 3

1

Single Arm Row (Cable)

4 Sets

-

2

High Row

1 Set

-

3

Lat Pulldown

1 Set

-

4

Bicep Curl (Barbell)

1 Set

-

5

Hammer Curl

1 Set

-

Day 4

1

Bulgarian Split Squat (Dumbbell)

1 Set

-

2

Lying Leg Curl

1 Set

-

3

Leg Extension

1 Set

-

4

Seated Calf Raise

1 Set

-

Day 5

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

50%

70%

75%

80%

2

Dip (Weighted)

3 Sets

-

3

Pec Deck (Machine)

4 Sets

-

4

Tricep Pushdown (Cable)

4 Sets

-

Day 6

1

Bench Press (Barbell)

1 Set

80%

2

Single Arm Row (Cable)

4 Sets

-

3

High Row

1 Set

-

4

Lat Pulldown

1 Set

-

5

Bicep Curl (Barbell)

1 Set

-

6

Hammer Curl

1 Set

-