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BoostcampPNG

My routine to train for the Grand National

by Owen S.
1 athletes joined

Program Description

God did🙏🛐🤲🔥🫡

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2024 01:27
  • Last Edited
    Jun 19, 2024 02:31
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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
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Single Arm Row (Dumbbell)
3
5-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Single Arm Row (Dumbbell)
3
5-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Single Arm Row (Dumbbell)
3
5-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Single Arm Row (Dumbbell)
3
5-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
-
2
Incline Bench Press (Dumbbell)
3
5-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Wide Grip Pull-Up
3
5-10 reps
-
5
Single Arm Row (Dumbbell)
3
5-10 reps
-
6
Hanging Leg Raise
3
5-10 reps
-
7
Crunch Machine
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Skull Crusher (EZ bar)
3
10-15 reps
-
3
Single Arm Overhead Tricep Extension
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
6
Walking Lunge (Dumbbell)
3
10-15 reps
-
7
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
2
10-15 reps
-
3
Skull Crusher (EZ bar)
3
10-15 reps
-
4
Single Arm Overhead Tricep Extension
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
7
Walking Lunge (Dumbbell)
3
10-15 reps
-
8
Romanian Deadlift (Dumbbell)
3
5-10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
-
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
-
4
Bench Press (Barbell)
3 Sets
5-10 Reps
-
5
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
6
Hanging Leg Raise
3 Sets
5-10 Reps
-
7
Crunch Machine
3 Sets
10-15 Reps
-
Day 4
1
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
-
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
-
6
Hanging Leg Raise
3 Sets
5-10 Reps
-
7
Crunch Machine
3 Sets
10-15 Reps
-
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
2
Skull Crusher (EZ bar)
3 Sets
10-15 Reps
-
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
5-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
4
Wide Grip Pull-Up
3 Sets
5-10 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
5-10 Reps
-
6
Hanging Leg Raise
3 Sets
5-10 Reps
-
7
Crunch Machine
3 Sets
10-15 Reps
-