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 EditedDec 09, 2024 05:18
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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
-