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BoostcampPNG

Tavern Brawler

by Blake B.

Program Description

OP Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2024 02:12
  • Last Edited
    May 07, 2024 10:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Wrist Curls
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
4 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
4 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Smith Machine Pendlay Row
3 Sets
10 Reps
-
4
High Row
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
-