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Strc Drip #3 - Raghav

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10 athletes joined

Program Description

To optimize the use of the new recreation center in Allen Texas

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 15, 2024 11:21
  • Last Edited
    Aug 06, 2024 07:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Machine)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Hanging Leg Raise
2 Sets
10 Reps
-