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Super set upper/legs

by Keiron M.
2 athletes joined
4.0
(1 rating)

Program Description

To build muscle but as a crossfitter be high intensity to recreate that hard work feeling

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2024 01:34
  • Last Edited
    Sep 15, 2024 04:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Seated Shoulder Press (Dumbbell)
4
8 reps
2A
Pull-Up (Bodyweight)
4
12 reps
3
Dip (Weighted)
4
10 reps
4A
Dumbbell Row
4
10 reps
5
Chest Fly (Dumbbell)
4
12 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Hammer Curl
4
12 reps
8A
Overhead Extension (Dumbbell)
4
12 reps
9
Bicep Curl (Dumbbell)
4
12 reps
10A
Push Up
4
15 reps
11
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
2A
Pull-Up (Bodyweight)
4
12 reps
3
Dip (Weighted)
4
10 reps
4A
Dumbbell Row
4
10 reps
5
Chest Fly (Dumbbell)
4
12 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Hammer Curl
4
12 reps
8A
Overhead Extension (Dumbbell)
4
12 reps
9
Bicep Curl (Dumbbell)
4
12 reps
10A
Push Up
4
15 reps
11
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
2A
Pull-Up (Bodyweight)
4
12 reps
3
Dip (Weighted)
4
10 reps
4A
Dumbbell Row
4
10 reps
5
Chest Fly (Dumbbell)
4
12 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Hammer Curl
4
12 reps
8A
Overhead Extension (Dumbbell)
4
12 reps
9
Bicep Curl (Dumbbell)
4
12 reps
10A
Push Up
4
15 reps
11
Abs Crunch (Weighted)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
2A
Pull-Up (Bodyweight)
4
12 reps
3
Dip (Weighted)
4
10 reps
4A
Dumbbell Row
4
10 reps
5
Chest Fly (Dumbbell)
4
12 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Hammer Curl
4
12 reps
8A
Overhead Extension (Dumbbell)
4
12 reps
9
Bicep Curl (Dumbbell)
4
12 reps
10A
Push Up
4
15 reps
11
Abs Crunch (Weighted)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2A
Bench Press (Dumbbell)
4
10 reps
3
Chin-Up (Weighted)
4
8 reps
4A
Arnold Press
4
10 reps
5
Incline Bench Press (Dumbbell)
4
10 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Bicep Curl (Barbell)
4
12 reps
8A
Dip (Weighted)
4
10 reps
9
Bicep Curl (Dumbbell)
4
10 reps
10A
Tricep Extension (Dumbbell)
4
12 reps
11
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2A
Bench Press (Dumbbell)
4
10 reps
3
Chin-Up (Weighted)
4
8 reps
4A
Arnold Press
4
10 reps
5
Incline Bench Press (Dumbbell)
4
10 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Bicep Curl (Barbell)
4
12 reps
8A
Dip (Weighted)
4
10 reps
9
Bicep Curl (Dumbbell)
4
10 reps
10A
Tricep Extension (Dumbbell)
4
12 reps
11
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2A
Bench Press (Dumbbell)
4
10 reps
3
Chin-Up (Weighted)
4
8 reps
4A
Arnold Press
4
10 reps
5
Incline Bench Press (Dumbbell)
4
10 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Bicep Curl (Barbell)
4
12 reps
8A
Dip (Weighted)
4
10 reps
9
Bicep Curl (Dumbbell)
4
10 reps
10A
Tricep Extension (Dumbbell)
4
12 reps
11
Hanging Leg Raise
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
2A
Bench Press (Dumbbell)
4
10 reps
3
Chin-Up (Weighted)
4
8 reps
4A
Arnold Press
4
10 reps
5
Incline Bench Press (Dumbbell)
4
10 reps
6A
Lateral Raise (Dumbbell)
4
12 reps
7
Bicep Curl (Barbell)
4
12 reps
8A
Dip (Weighted)
4
10 reps
9
Bicep Curl (Dumbbell)
4
10 reps
10A
Tricep Extension (Dumbbell)
4
12 reps
11
Hanging Leg Raise
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Lunge (Dumbbell)
4
10 reps
3
Deadlift (Barbell)
3
10 reps
4
Leg Extension
3
15 reps
5
Standing Calf Raise
4
15 reps
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
2A
Pull-Up (Bodyweight)
4 Sets
12 Reps
3
Dip (Weighted)
4 Sets
10 Reps
4A
Dumbbell Row
4 Sets
10 Reps
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Hammer Curl
4 Sets
12 Reps
8A
Overhead Extension (Dumbbell)
4 Sets
12 Reps
9
Bicep Curl (Dumbbell)
4 Sets
12 Reps
10A
Push Up
4 Sets
15 Reps
11
Abs Crunch (Weighted)
4 Sets
12 Reps
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
2
Lunge (Dumbbell)
4 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 3
1
Dumbbell Row
4 Sets
10 Reps
2A
Bench Press (Dumbbell)
4 Sets
10 Reps
3
Chin-Up (Weighted)
4 Sets
8 Reps
4A
Arnold Press
4 Sets
10 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
7
Bicep Curl (Barbell)
4 Sets
12 Reps
8A
Dip (Weighted)
4 Sets
10 Reps
9
Bicep Curl (Dumbbell)
4 Sets
10 Reps
10A
Tricep Extension (Dumbbell)
4 Sets
12 Reps
11
Hanging Leg Raise
4 Sets
12 Reps
Day 4
1
Squat (Barbell)
5 Sets
8 Reps
2
Lunge (Dumbbell)
4 Sets
10 Reps
3
Deadlift (Barbell)
3 Sets
10 Reps
4
Leg Extension
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15 Reps