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BoostcampPNG

Heavy-ass weight

by Owen S.

Program Description

"Everybody wanna be a bodybuilder but don't nobody wanna lift some heavy-ass weight" - Winston Churchill

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2024 02:25
  • Last Edited
    Aug 10, 2024 08:42

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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
5-8 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
5-8 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
5-8 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
5-8 reps
3
Walking Lunge (Dumbbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
3
5-8 reps
3
Bicep Curl (Barbell)
3
8-12 reps
4
Skull Crusher (EZ bar)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
3
5-8 reps
3
Bicep Curl (Barbell)
3
8-12 reps
4
Skull Crusher (EZ bar)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
3
5-8 reps
3
Bicep Curl (Barbell)
3
8-12 reps
4
Skull Crusher (EZ bar)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
3
5-8 reps
3
Bicep Curl (Barbell)
3
8-12 reps
4
Skull Crusher (EZ bar)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
2
Lat Pulldown
3
5-8 reps
3
T-Bar Row
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
2
Lat Pulldown
3
5-8 reps
3
T-Bar Row
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
2
Lat Pulldown
3
5-8 reps
3
T-Bar Row
3
5-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
2
Lat Pulldown
3
5-8 reps
3
T-Bar Row
3
5-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Overhead Press (Barbell)
3
5-8 reps
3
Lateral Raise (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Overhead Press (Barbell)
3
5-8 reps
3
Lateral Raise (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Overhead Press (Barbell)
3
5-8 reps
3
Lateral Raise (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Overhead Press (Barbell)
3
5-8 reps
3
Lateral Raise (Dumbbell)
3
8-12 reps
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher (EZ bar)
3 Sets
8-12 Reps
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
2
Lat Pulldown
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
5-8 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps