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Secret Sauce

by Owen S.

Program Description

Discover the tantalizing flavor secret of chefs worldwide with our signature secret sauce! Elevate any dish with its irresistible blend of spices and savory goodness. Once you try it, you'll wonder how you ever lived without it!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2024 03:26
  • Last Edited
    May 07, 2024 10:15
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4.8 Stars with 10, 000+ Ratings
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
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Chest Fly (Dumbbell)
3
10-15 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
JM Press
3
5-8 reps
5
French Press
3
8-12 reps
6
Tricep Rope Push Down (Cable)
3
15-20 reps
7
Bicep Curl (Barbell)
5
8-12 reps
8
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5-8 reps
2
Pullover (Dumbbell)
3
8-12 reps
3
Underhand Lat Pulldown
3
10-15 reps
4
Upright Row (Barbell)
3
8-12 reps
5
Incline Front Raise
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Barbell)
3
5-10 reps
3
Reverse Lunge (Dumbbell)
3
15-20 reps
4
Romanian Deadlift (Dumbbell)
3
5-10 reps
5
Crunch Machine
3
15 reps
Week 1
1 / 4 Weeks
Day 5
1
Wide Grip Pull-Up
3 Sets
5-8 Reps
2
Pullover (Dumbbell)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Incline Front Raise
3 Sets
8-12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Crunch Machine
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
JM Press
3 Sets
5-8 Reps
5
French Press
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
7
Bicep Curl (Barbell)
5 Sets
8-12 Reps
8
Crunch Machine
3 Sets
15 Reps
Day 3
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps
Day 6
1
Single Arm Preacher Curl (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
3
Reverse Lunge (Dumbbell)
3 Sets
15-20 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
5
Crunch Machine
3 Sets
15 Reps