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Grow Ectomorph Grow from Kasey Esser

by Hairul Aidil Fadzlee
1 athletes joined

Program Description

Bang for your buck gains for the ectomorph. Full training layout here in T Nation. https://www.t-nation.com/training/grow-ectomorph-grow/

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2024 03:17
  • Last Edited
    May 07, 2024 10:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Chin-Up (Bodyweight)
3
6-8 reps
3
Barbell Row
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
90%
2
Chin-Up (Bodyweight)
3
6-8 reps
3
Barbell Row
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
80%
2
Chin-Up (Bodyweight)
3
6-8 reps
3
Barbell Row
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
90%
2
Chin-Up (Bodyweight)
3
6-8 reps
3
Barbell Row
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
6 reps
85%
2
Military Press (Barbell)
3
6 reps
85%
3
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
5 reps
90%
2
Military Press (Barbell)
4
5 reps
90%
3
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
85%
2
Military Press (Barbell)
3
8 reps
80%
3
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
4
5 reps
90%
2
Military Press (Barbell)
4
5 reps
90%
3
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5-7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
90%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5-7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8 reps
85%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5-7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
90%
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6.5-7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
3
Barbell Row
2 Sets
10 Reps
Day 2
1
Floor Press (Barbell)
3 Sets
6 Reps
85%
2
Military Press (Barbell)
3 Sets
6 Reps
85%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@7-8
Day 3
1
Box Squat (Barbell)
3 Sets
6 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5-7.5
3
Stiff Leg Deadlift
3 Sets
8 Reps
@7-8