5.0
(1 rating)
Program Description
OHP-DIPS-ROWS-TRAP BAR DEADS-MILE we Notes: GREAT FOR BICEPS
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 11, 2024 05:08
- Last EditedSep 08, 2024 10:31
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5
Single Arm Shoulder Press
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
8
Calf Raise (Leg Press)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5A
Single Arm Shoulder Press
3
5B
Romanian Deadlift (Dumbbell)
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
8 mins
RPE 7.5
2
Yoga
1
10 mins
RPE 7.5
3A
Military Press (Barbell)
3
3B
Sissy Squat
3
4A
Lateral Raise (Dumbbell)
3
4B
Lateral Box Jump
3
5
Single Arm Shoulder Press
3
6A
Face Pull
4
6B
Wall Sit
3
7A
Shrug (Trap Bar)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 7
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Walk
1
10 mins
RPE 7.5
1B
Yoga
1
10 mins
2A
Kettlebell Swing
2
3A
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 7
4
Kroc Row
3
5
Pull-Up (Weighted)
3
6
Spider Curl
3
7
Bicep Curl (Barbell)
3
8
Hammer Curl
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
2km Row
1
10 mins
1B
Yoga
1
1C
Dip (Weighted)
3
2A
Bench Press (Dumbbell)
3
2B
Bulgarian Split Squat (Dumbbell)
3
3A
Chest Fly (Cable)
3
3B
Standing Calf Raise
3
4
Tricep Pushdown (Cable)
3
5
Overhead Tricep Extension (Cable)
3
6
Skull Crusher (Barbell)
3
7A
Plank
3
7B
Lying Leg Raise
3
7C
Hanging Leg Raise
3
Week 1
1 / 8 Weeks
Day 3
1A
2km Row1 Set
10 mins
1B
Yoga1 Set
1C
Dip (Weighted)3 Sets
2A
Bench Press (Dumbbell)3 Sets
2B
Bulgarian Split Squat (Dumbbell)3 Sets
3A
Chest Fly (Cable)3 Sets
3B
Standing Calf Raise3 Sets
4
Tricep Pushdown (Cable)3 Sets
5
Overhead Tricep Extension (Cable)3 Sets
6
Skull Crusher (Barbell)3 Sets
7A
Plank3 Sets
7B
Lying Leg Raise3 Sets
7C
Hanging Leg Raise3 Sets
Day 2
1A
Walk1 Set
10 mins
@7.5
1B
Yoga1 Set
10 mins
2A
Kettlebell Swing2 Sets
3A
Trap Bar Deadlift1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@7
4
Kroc Row3 Sets
5
Pull-Up (Weighted)3 Sets
6
Spider Curl3 Sets
7
Bicep Curl (Barbell)3 Sets
8
Hammer Curl3 Sets
Day 1
1
Jog1 Set
8 mins
@7.5
2
Yoga1 Set
10 mins
@7.5
3A
Military Press (Barbell)3 Sets
3B
Sissy Squat3 Sets
4A
Lateral Raise (Dumbbell)3 Sets
4B
Lateral Box Jump3 Sets
5
Single Arm Shoulder Press3 Sets
6A
Face Pull4 Sets
6B
Wall Sit3 Sets
7A
Shrug (Trap Bar)3 Sets
8
Calf Raise (Leg Press)3 Sets
15 Reps