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Kento Nanami Arc

by Kikito L.
3 athletes joined
5.0
(1 rating)

Program Description

Get Huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 06:37
  • Last Edited
    Oct 28, 2024 06:12
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5
Push Up
1 Set
AMRAP
-
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
7A
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
7B
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Leg Curl
3 Sets
6-10 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
5 Sets
8-12 Reps
-
6
Leg Press Calf Raises
5 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
2 Sets
10-15 Reps
-
4
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Lying Leg Curl
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Single Arm Cable Curl
3 Sets
8-15 Reps
-
7
Reverse Pec Deck
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kikito L.Man
2 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
excelent split