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BoostcampPNG

PAV 1.0

by Kanskje Noir
2 athletes joined

Program Description

Squat Max Deadlift maintain BP improvement OHP Improvement

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 02:26
  • Last Edited
    May 08, 2024 02:28
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Leg Extension
5
12 reps
3
Lying Leg Curl
5
12 reps
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
6
Cable Crunch
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Leg Extension
5
12 reps
3
Lying Leg Curl
5
12 reps
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
6
Cable Crunch
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Leg Extension
5
12 reps
3
Lying Leg Curl
5
12 reps
4
Squat (Paused)
1
1
2
1
10 reps
6 reps
6 reps
5 reps
60%
60%
75%
80%
5
Good Morning
5
10 reps
6
Cable Crunch
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
5
Pec Deck (Machine)
4
12 reps
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
7
Tricep Rope Push Down (Cable)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
5
Pec Deck (Machine)
4
12 reps
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
7
Tricep Rope Push Down (Cable)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
1
4
10 reps
6 reps
60%
80%
3
Bench Press (Paused)
1
1
3
12 reps
10 reps
6 reps
60%
70%
75%
4
Lat Pulldown
4
12 reps
5
Pec Deck (Machine)
4
12 reps
6
Reverse Bicep Curl (Dumbbell)
4
15 reps
7
Tricep Rope Push Down (Cable)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
4
Leg Extension
4
12 reps
5
Lying Leg Curl
4
12 reps
6
Decline Crunch (Weighted)
4
15 reps
7
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
4
Leg Extension
4
12 reps
5
Lying Leg Curl
4
12 reps
6
Decline Crunch (Weighted)
4
15 reps
7
Standing Calf Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Deadlift (Barbell)
1
1
1
2
10 reps
7 reps
6 reps
6 reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4
12 reps
4
Leg Extension
4
12 reps
5
Lying Leg Curl
4
12 reps
6
Decline Crunch (Weighted)
4
15 reps
7
Standing Calf Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
5
6 reps
3
JM Press
5
12 reps
4
Lying Tricep Extension (Barbell)
5
12 reps
5
Pull-Up (Bodyweight)
5
4 reps
6
Bicep Curl (Barbell)
4
15 reps
7
Lateral Raise (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
5
6 reps
3
JM Press
5
12 reps
4
Lying Tricep Extension (Barbell)
5
12 reps
5
Pull-Up (Bodyweight)
5
4 reps
6
Bicep Curl (Barbell)
4
15 reps
7
Lateral Raise (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
2
Overhead Press (Barbell)
5
6 reps
3
JM Press
5
12 reps
4
Lying Tricep Extension (Barbell)
5
12 reps
5
Pull-Up (Bodyweight)
5
4 reps
6
Bicep Curl (Barbell)
4
15 reps
7
Lateral Raise (Dumbbell)
4
12 reps
Week 1
1 / 3 Weeks
Day 1
1
Walk
1 Set
5 mins
2
Leg Extension
5 Sets
12 Reps
3
Lying Leg Curl
5 Sets
12 Reps
4
Squat (Paused)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
6 Reps
5 Reps
60%
60%
75%
80%
5
Good Morning
5 Sets
10 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 2
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
1 Set
4 Sets
10 Reps
6 Reps
60%
80%
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
6 Reps
60%
70%
75%
4
Lat Pulldown
4 Sets
12 Reps
5
Pec Deck (Machine)
4 Sets
12 Reps
6
Reverse Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 3
1
Walk
1 Set
5 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
6 Reps
65%
65%
70%
80%
3
Front Squat (Barbell)
4 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lying Leg Curl
4 Sets
12 Reps
6
Decline Crunch (Weighted)
4 Sets
15 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 4
1
Walk
1 Set
5 mins
2
Overhead Press (Barbell)
5 Sets
6 Reps
3
JM Press
5 Sets
12 Reps
4
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
5
Pull-Up (Bodyweight)
5 Sets
4 Reps
6
Bicep Curl (Barbell)
4 Sets
15 Reps
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps