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Chuck Liddel Strength Programm

by Serkan Y.

Program Description

Gain Muscle

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 03:27
  • Last Edited
    Feb 22, 2025 07:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
3
15-20 reps
-
3A
Bench Press (Dumbbell)
2
12-15 reps
-
3B
Incline Fly Press (Dumbbell)
2
12-15 reps
-
3C
Push Up
2
AMRAP
-
4A
Bent Over Row (Barbell)
2
12-15 reps
-
4B
Wide Grip Lat Pulldown
2
11 reps
-
5
Pullover (Dumbbell)
3
15-20 reps
-
6
Abs Crunch (Bodyweight)
1
AMRAP
-
7
Lying Leg Raise
1
AMRAP
-
8
Decline Twisting Crunches
1
AMRAP
-
9
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
-
2
Lunge (Barbell)
2
15-20 reps
-
3
Barbell Side Lunge
1
15-20 reps
-
4A
Leg Curl
2
12-15 reps
-
4B
Romanian Deadlift (Barbell)
2
12-15 reps
-
5A
Bicycle Crunch
1
AMRAP
-
5B
Hanging Leg Raise
1
AMRAP
-
5C
Russian Twist
1
AMRAP
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
6 reps
-
2A
Bicep Curl (Barbell)
2
15-20 reps
-
2B
Reverse Bicep Curl (Dumbbell)
2
15-20 reps
-
2C
Hammer Curl
1
1
15-20 reps
15-20 reps
-
-
3A
French Press
2
15-20 reps
-
3B
Seated Dumbbell Extension
1
1
15-20 reps
15-20 reps
-
-
3C
Tricep Rope Push Down (Cable)
2
15-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Military Press (Barbell)
3 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
3A
Bench Press (Dumbbell)
2 Sets
12-15 Reps
-
3B
Incline Fly Press (Dumbbell)
2 Sets
12-15 Reps
-
3C
Push Up
2 Sets
AMRAP
-
4A
Bent Over Row (Barbell)
2 Sets
12-15 Reps
-
4B
Wide Grip Lat Pulldown
2 Sets
11 Reps
-
5
Pullover (Dumbbell)
3 Sets
15-20 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
AMRAP
-
7
Lying Leg Raise
1 Set
AMRAP
-
8
Decline Twisting Crunches
1 Set
AMRAP
-
9
Stretching
1 Set
-
Day 2
1
Squat (Barbell)
3 Sets
15-20 Reps
-
2
Lunge (Barbell)
2 Sets
15-20 Reps
-
3
Barbell Side Lunge
1 Set
15-20 Reps
-
4A
Leg Curl
2 Sets
12-15 Reps
-
4B
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
-
5A
Bicycle Crunch
1 Set
AMRAP
-
5B
Hanging Leg Raise
1 Set
AMRAP
-
5C
Russian Twist
1 Set
AMRAP
-
6
Stretching
1 Set
-
Day 3
1
Clean (Barbell)
3 Sets
6 Reps
-
2A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
-
2B
Reverse Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
-
2C
Hammer Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3A
French Press
2 Sets
15-20 Reps
-
3B
Seated Dumbbell Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
3C
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
-