Dropmania

by Dylan L.

Program Description

I like drop sets

Program Overview

Level
Novice
Goal
Bodyweight Fitness, Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 20, 2025 06:35
Last Edited
Jan 26, 2025 11:53

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Smith Machine)

7

AMRAP

-

2

Single Leg Press

5

AMRAP

-

3

Single Leg Press

5

AMRAP

-

4A

Tricep Pushdown (Cable)

5

AMRAP

-

4B

Standing Pullover (Cable)

5

AMRAP

-

5

Dip (Assisted)

5

AMRAP

-

Day 2

1

Seated Row (Cable)

7

AMRAP

-

2

Leg Extension

7

AMRAP

-

3A

Bicep Curl (Cable)

5

AMRAP

-

3B

Upright Row (Cable)

5

AMRAP

-

4

Pull-Up (Assisted)

5

-

Day 3

1

Seated Overhead Press (Barbell)

7

AMRAP

-

2

Single Leg Press

5

AMRAP

-

3

Single Leg Press

5

AMRAP

-

4A

Pullover (Dumbbell)

5

AMRAP

-

4B

Chest Fly (Dumbbell)

5

AMRAP

-

5

Dip (Assisted)

5

AMRAP

-

Day 4

1

Lat Pulldown

7

AMRAP

-

2

Seated Hamstring Curl

7

AMRAP

-

3A

Lateral Raise (Dumbbell)

5

AMRAP

-

3B

Incline Curl (Dumbbell)

5

AMRAP

-

4

Pull-Up (Assisted)

5

-

Day 1

1

Bench Press (Smith Machine)

7 Sets

AMRAP

-

2

Single Leg Press

5 Sets

AMRAP

-

3

Single Leg Press

5 Sets

AMRAP

-

4A

Tricep Pushdown (Cable)

5 Sets

AMRAP

-

4B

Standing Pullover (Cable)

5 Sets

AMRAP

-

5

Dip (Assisted)

5 Sets

AMRAP

-

Day 4

1

Lat Pulldown

7 Sets

AMRAP

-

2

Seated Hamstring Curl

7 Sets

AMRAP

-

3A

Lateral Raise (Dumbbell)

5 Sets

AMRAP

-

3B

Incline Curl (Dumbbell)

5 Sets

AMRAP

-

4

Pull-Up (Assisted)

5 Sets

-

Day 3

1

Seated Overhead Press (Barbell)

7 Sets

AMRAP

-

2

Single Leg Press

5 Sets

AMRAP

-

3

Single Leg Press

5 Sets

AMRAP

-

4A

Pullover (Dumbbell)

5 Sets

AMRAP

-

4B

Chest Fly (Dumbbell)

5 Sets

AMRAP

-

5

Dip (Assisted)

5 Sets

AMRAP

-

Day 2

1

Seated Row (Cable)

7 Sets

AMRAP

-

2

Leg Extension

7 Sets

AMRAP

-

3A

Bicep Curl (Cable)

5 Sets

AMRAP

-

3B

Upright Row (Cable)

5 Sets

AMRAP

-

4

Pull-Up (Assisted)

5 Sets

-