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STP (1)

by Teja sudha G.
4.0
(1 rating)

Program Description

To increase the strength and efficiency

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Oct 02, 2024 06:43
  • Last Edited
    Oct 03, 2024 12:16
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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
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2A
Bayesian Curl
3
12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Leg Press
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@9
Day 3
1
Shoulder Press (Machine)
3 Sets
10 Reps
@8
2A
Bayesian Curl
3 Sets
12 Reps
@9
2B
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
3
Concentration Curl
3 Sets
15 Reps
@9
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Single Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Cable Crunch
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
4 Sets
15 Reps
@9
6
Preacher Curl (Dumbbell)
4 Sets
15 Reps
@9
7
Lateral Raise (Cable)
4 Sets
15 Reps
@9