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Lee

by Lee S.
1 athletes joined

Program Description

Gainz

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2024 10:15
  • Last Edited
    May 07, 2024 10:51
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
12 reps
3
Pec Fly (Dumbbell)
3
12 reps
4
Pec Deck (Machine)
3
12 reps
5
Skull Crusher
4
12 reps
6
Tricep Pushdown (Cable)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
9 reps
3
Pec Fly (Dumbbell)
3
9 reps
4
Pec Deck (Machine)
3
9 reps
5
Skull Crusher
4
9 reps
6
Tricep Pushdown (Cable)
3
9 reps
7
Overhead Tricep Extension (Cable)
3
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
6 reps
3
Pec Fly (Dumbbell)
3
6 reps
4
Pec Deck (Machine)
3
6 reps
5
Skull Crusher
4
6 reps
6
Tricep Pushdown (Cable)
3
6 reps
7
Overhead Tricep Extension (Cable)
3
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
3 reps
3
Pec Fly (Dumbbell)
3
3 reps
4
Pec Deck (Machine)
3
3 reps
5
Skull Crusher
4
3 reps
6
Tricep Pushdown (Cable)
3
3 reps
7
Overhead Tricep Extension (Cable)
3
3 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
2
Lat Pulldown
3
12 reps
3
T-Bar Row
3
12 reps
4
Pullover (Machine)
3
12 reps
5
Bicep Curl (Barbell)
4
12 reps
6
Hammer Curl
3
12 reps
7
Drag Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
9 reps
2
Lat Pulldown
3
9 reps
3
T-Bar Row
3
9 reps
4
Pullover (Machine)
3
9 reps
5
Bicep Curl (Barbell)
4
9 reps
6
Hammer Curl
3
9 reps
7
Drag Curl
3
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
2
Lat Pulldown
3
6 reps
3
T-Bar Row
3
6 reps
4
Pullover (Machine)
3
6 reps
5
Bicep Curl (Barbell)
4
6 reps
6
Hammer Curl
3
6 reps
7
Drag Curl
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3 reps
2
Lat Pulldown
3
3 reps
3
T-Bar Row
3
3 reps
4
Pullover (Machine)
3
3 reps
5
Bicep Curl (Barbell)
4
3 reps
6
Hammer Curl
3
3 reps
7
Drag Curl
3
3 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
2
Lateral Raise (Dumbbell)
3
12 reps
3
Reverse Pec Deck
3
12 reps
4
Front Raise
3
12 reps
5
Cable Crunch
5
12 reps
6
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
9 reps
2
Lateral Raise (Dumbbell)
3
9 reps
3
Reverse Pec Deck
3
9 reps
4
Front Raise
3
9 reps
5
Cable Crunch
5
9 reps
6
Hanging Leg Raise
4
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
2
Lateral Raise (Dumbbell)
3
6 reps
3
Reverse Pec Deck
3
6 reps
4
Front Raise
3
6 reps
5
Cable Crunch
5
6 reps
6
Hanging Leg Raise
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3 reps
2
Lateral Raise (Dumbbell)
3
3 reps
3
Reverse Pec Deck
3
3 reps
4
Front Raise
3
3 reps
5
Cable Crunch
5
3 reps
6
Hanging Leg Raise
4
3 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
2
Single Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Romanian Deadlift (Barbell)
4
12 reps
5
Hamstring Curl
3
12 reps
6
Standing Calf Raise
5
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9 reps
2
Single Leg Press
3
9 reps
3
Leg Extension
3
9 reps
4
Romanian Deadlift (Barbell)
4
9 reps
5
Hamstring Curl
3
9 reps
6
Standing Calf Raise
5
9 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Single Leg Press
3
6 reps
3
Leg Extension
3
6 reps
4
Romanian Deadlift (Barbell)
4
6 reps
5
Hamstring Curl
3
6 reps
6
Standing Calf Raise
5
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
2
Single Leg Press
3
3 reps
3
Leg Extension
3
3 reps
4
Romanian Deadlift (Barbell)
4
3 reps
5
Hamstring Curl
3
3 reps
6
Standing Calf Raise
5
3 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Skull Crusher
4 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Pullover (Machine)
3 Sets
12 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Drag Curl
3 Sets
12 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Reverse Pec Deck
3 Sets
12 Reps
4
Front Raise
3 Sets
12 Reps
5
Cable Crunch
5 Sets
12 Reps
6
Hanging Leg Raise
4 Sets
12 Reps
Day 4
1
Squat (Barbell)
4 Sets
12 Reps
2
Single Leg Press
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
5
Hamstring Curl
3 Sets
12 Reps
6
Standing Calf Raise
5 Sets
12 Reps