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BoostcampPNG

Phat 1 day arm Natural hyper

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1 athletes joined

Program Description

Build muscle while adding a whole separate day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 19, 2024 04:55
  • Last Edited
    May 07, 2024 10:23
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BlogBannerPC
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
9
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
73%
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
9
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
9
Sit Up
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
78%
80%
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
9
Sit Up
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
3 reps
65%
2
T-Bar Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Dumbbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
3 reps
65%
2
T-Bar Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Dumbbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
3 reps
65%
2
T-Bar Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Dumbbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
6
3 reps
65%
2
T-Bar Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Dumbbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15-20 reps
-
2
Single Arm Tricep Extension (Cable)
2
15-20 reps
-
3
JM Press
3
6-12 reps
-
4
Dumbbell Bench Pullover
4
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
7
Lateral Raise (Cable)
2
12-20 reps
-
8
Windshield Wipers
3
10 reps
-
9
Forearm
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15-20 reps
-
2
Single Arm Tricep Extension (Cable)
2
15-20 reps
-
3
JM Press
3
6-12 reps
-
4
Dumbbell Bench Pullover
4
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
7
Lateral Raise (Cable)
2
12-20 reps
-
8
Windshield Wipers
3
10 reps
-
9
Forearm
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15-20 reps
-
2
Single Arm Tricep Extension (Cable)
2
15-20 reps
-
3
JM Press
3
6-12 reps
-
4
Dumbbell Bench Pullover
4
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
7
Lateral Raise (Cable)
2
12-20 reps
-
8
Windshield Wipers
3
10 reps
-
9
Forearm
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15-20 reps
-
2
Single Arm Tricep Extension (Cable)
2
15-20 reps
-
3
JM Press
3
6-12 reps
-
4
Dumbbell Bench Pullover
4
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
7
Lateral Raise (Cable)
2
12-20 reps
-
8
Windshield Wipers
3
10 reps
-
9
Forearm
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Lying Leg Curl
2
12-15 reps
-
7
Leg Curl
2
12-15 reps
-
8
Standing Calf Raise
3
2
10-15 reps
6-8 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Lying Leg Curl
2
12-15 reps
-
7
Leg Curl
2
12-15 reps
-
8
Standing Calf Raise
3
2
10-15 reps
6-8 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Lying Leg Curl
2
12-15 reps
-
7
Leg Curl
2
12-15 reps
-
8
Standing Calf Raise
3
2
10-15 reps
6-8 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Hack Squat
3
8-12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Lying Leg Curl
2
12-15 reps
-
7
Leg Curl
2
12-15 reps
-
8
Standing Calf Raise
3
2
10-15 reps
6-8 reps
-
-
9
Side Crunch (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Lying Tricep Extension (Barbell)
3
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
1
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Pendlay Row
3 Sets
3-5 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
Skull Crusher
3 Sets
6-10 Reps
-
9
Sit Up
4 Sets
20 Reps
-
Day 2
1
Barbell Row
6 Sets
3 Reps
65%
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
5
Lat Pulldown
2 Sets
15-20 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
7
Upright Row (Dumbbell)
2 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
9
Plank
3 Sets
1 mins
-
Day 3
1
Bicep Curl (Cable)
2 Sets
15-20 Reps
-
2
Single Arm Tricep Extension (Cable)
2 Sets
15-20 Reps
-
3
JM Press
3 Sets
6-12 Reps
-
4
Dumbbell Bench Pullover
4 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
7
Lateral Raise (Cable)
2 Sets
12-20 Reps
-
8
Windshield Wipers
3 Sets
10 Reps
-
9
Forearm
3 Sets
10-15 Reps
-
Day 4
1
Squat (Smith Machine)
2 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
-
4
Hack Squat
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Lying Leg Curl
2 Sets
12-15 Reps
-
7
Leg Curl
2 Sets
12-15 Reps
-
8
Standing Calf Raise
3 Sets
2 Sets
10-15 Reps
6-8 Reps
-
-
9
Side Crunch (Cable)
3 Sets
15 Reps
-
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
2 Sets
15-20 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Concentration Curl
2 Sets
12-15 Reps
-
7
Spider Curl
2 Sets
15-20 Reps
-
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
10
Tricep Kickback
1 Set
15-20 Reps
-