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Bina

by Fynn L.
1 athletes joined

Program Description

Für die Bina

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 01:30
  • Last Edited
    Jul 03, 2024 10:07
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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
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
-
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
-
RPE 10
3
Chest Press (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
2
Hip Abductor (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
-
2
Leg Press
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
-
2
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Chest Fly (Cable)
3
12 reps
-
4
Pullover (Machine)
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
-
2
Leg Extension
3
15 reps
-
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reaching Situp
3
10 reps
-
2
Abs Crunch (Machine)
3
10 reps
-
3
Kettlebell Swing
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
-
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
-
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
15 Reps
-
Day 3
1
Sumo Squat
3 Sets
8 Reps
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
Day 7
1
Reaching Situp
3 Sets
10 Reps
-
2
Abs Crunch (Machine)
3 Sets
10 Reps
-
3
Kettlebell Swing
3 Sets
20 Reps
-