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STRC Drip #1 - Brian

by Aryan P.
5 athletes joined

Program Description

For the noobs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 01:41
  • Last Edited
    May 07, 2024 10:47
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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
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Trap Bar Deadlift
2 Sets
6 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Squat (Barbell)
2 Sets
6 Reps
@7
3
Leg Press
3 Sets
8 Reps
@10
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10