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Terry routine

by SuHong P.
1 athletes joined

Program Description

To gain muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2024 01:46
  • Last Edited
    May 08, 2024 02:21
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Leg Extension
4 Sets
10 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
vsquat
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Front Raise
4 Sets
12 Reps
-
5
Upright Row (Cable)
4 Sets
15 Reps
-
6
Reverse Pec Deck
4 Sets
20 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
8
Hip Abductor (Machine)
3 Sets
15 Reps
-
Day 4
1
Leg Curl
4 Sets
10 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Good Morning
5 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
-
5
Back Extension (Weighted)
5 Sets
10 Reps
-
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
-
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Front Squat (Barbell)
4 Sets
8 Reps
-