L Dubois (UPDATED)

by xavier A.

1 athletes joined

Program Description

UPDATED L DUBOIS PROGRAM

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2025 05:46
Last Edited
Feb 27, 2025 05:58

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 1

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 1

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 1

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 2

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 2

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 2

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 2

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 3

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 3

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 3

1

Push Up

3

-

2

Pull-Up (Assisted)

3

-

3

Bicep Curl (Barbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Weighted)

3

-

7

Superman

3

-

Day 3

1

Squat (Dumbbell)

3

-

2

Lunge (Dumbbell)

2

-

3

Incline Bench Press (Dumbbell)

3

-

4

Seated Row (Cable)

3

-

5

Overhead Press (Dumbbell)

2

-

6

Lying Leg Raise

3

-

Day 1

1

Push Up

3 Sets

-

2

Pull-Up (Assisted)

3 Sets

-

3

Bicep Curl (Barbell)

3 Sets

-

4

Tricep Pushdown (Cable)

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

6

Abs Crunch (Weighted)

3 Sets

-

7

Superman

3 Sets

-

Day 2

1

Squat (Dumbbell)

3 Sets

-

2

Lunge (Dumbbell)

2 Sets

-

3

Incline Bench Press (Dumbbell)

3 Sets

-

4

Seated Row (Cable)

3 Sets

-

5

Overhead Press (Dumbbell)

2 Sets

-

6

Lying Leg Raise

3 Sets

-

Day 3

1

Push Up

3 Sets

-

2

Pull-Up (Assisted)

3 Sets

-

3

Bicep Curl (Barbell)

3 Sets

-

4

Tricep Pushdown (Cable)

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

6

Abs Crunch (Weighted)

3 Sets

-

7

Superman

3 Sets

-