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Program Tracey

by Extra
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(1 rating)

Program Description

**Program Tracey** is a dynamic 4-week powerbuilding program designed for intermediate lifters looking to build strength and muscle. I have always alternated between high and low rep ranges with also doing many workout which some people have mixed opinions on. It has worked for me doesnt hurt to give it a try. It is mainly push, pull, legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 05, 2025 07:57
  • Last Edited
    Jan 09, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Quadriceps
10.4%
Upper Back
9.9%
Front Delts
9.8%
Glutes
9.3%
Hamstrings
7.8%
Chest
7.7%
Lats
6.3%
Biceps
6.3%
Abs
5.9%
Middle Delts
3.5%
Lower Back
3.2%
Forearms
2%
Rear Delts
1.7%
Adductors
1.3%
Olympic
1.3%
Abductors
1%
Other
0.7%
Full-Body
0.5%
Calves
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Deadlift (Barbell)
4
3 reps
-
2
Shrug (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Inverted Face Pull
4
12 reps
-
4
T-Bar Row
3
15 reps
-
5A
Hammer Curl (Cable)
3
10 reps
-
5B
Cable Forarms From Higestest Position
3
10 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
High Pull
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Shoulder Raises To The Front And To The Sides
3
6 reps
-
5
Decline Bench Press (Barbell)
4
5 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7A
Tricep Pushdown (Cable)
3
15 reps
-
7B
Tricep Kickback
3
15 reps
-
8
Ab Circut 2 Rounds
2
6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Shrug (Barbell)
3
10 reps
-
3A
Lat Pulldown
4
12 reps
-
3B
Inverted Face Pull
4
12 reps
-
4
T-Bar Row
3
15 reps
-
5A
Hammer Curl (Cable)
3
10 reps
-
5B
Cable Forarms From Higestest Position
3
10 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
High Pull
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Shoulder Raises To The Front And To The Sides
3
6 reps
-
5
Decline Bench Press (Barbell)
4
5 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7A
Tricep Pushdown (Cable)
3
15 reps
-
7B
Tricep Kickback
3
15 reps
-
8
Ab Circut 2 Rounds
2
6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6 reps
-
2
Lat Pulldown
4
10 reps
-
3
Hang Clean
4
5 reps
-
4
Chin-Up (Weighted)
4
4 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
10 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Kettle Bell Hang Cleans
3
8 reps
-
4
Leg Extension
3
15 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
6 reps
-
2
Lat Pulldown
4
10 reps
-
3
Hang Clean
4
5 reps
-
4
Chin-Up (Weighted)
4
4 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
10 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Kettle Bell Hang Cleans
3
8 reps
-
4
Leg Extension
3
15 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Lunge (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4A
Split Squat (Dumbbell)
3
12 reps
-
4B
Box Jump
4
5 reps
-
5
Leg Extension
3
15 reps
-
6
Back Extension
3
10 reps
-
7
Ab Circut 2 Rounds
2
6 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
-
2
Seated Overhead Press (Dumbbell)
4
5 reps
-
3A
Cable fly 2 Low, 2 Middle, 2 High
6
8 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bench Press (Close Grip)
3
5 reps
-
5
21s (7) Skull Crushers (7) Pullover (7) Close Grip
3
21 reps
-
6A
Ab Wheel
3
15 reps
-
6B
V-Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Lunge (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4A
Split Squat (Dumbbell)
3
12 reps
-
4B
Box Jump
4
5 reps
-
5
Leg Extension
3
15 reps
-
6
Back Extension
3
10 reps
-
7
Ab Circut 2 Rounds
2
6 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
-
2
Seated Overhead Press (Dumbbell)
4
5 reps
-
3A
Cable fly 2 Low, 2 Middle, 2 High
6
8 reps
-
3B
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bench Press (Close Grip)
3
5 reps
-
5
21s (7) Skull Crushers (7) Pullover (7) Close Grip
3
21 reps
-
6A
Ab Wheel
3
15 reps
-
6B
V-Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
-
2
Seated Military Press (Barbell)
4
5 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Dip (Bodyweight)
3
-
5
Skull Crusher (Barbell)
4
5 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Inverted Row
3
10 reps
-
5
Pull-Up (Weighted)
3
6 reps
-
6
Underhand Lat Pulldown
3
10 reps
-
7
Preacher Curl (Barbell)
4
6 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6 reps
-
2
Seated Military Press (Barbell)
4
5 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Dip (Bodyweight)
3
-
5
Skull Crusher (Barbell)
4
5 reps
-
6
Tricep Extension (Cable)
3
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Seated Row (Cable)
4
8 reps
-
4
Inverted Row
3
10 reps
-
5
Pull-Up (Weighted)
3
6 reps
-
6
Underhand Lat Pulldown
3
10 reps
-
7
Preacher Curl (Barbell)
4
6 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Barbell)
2
1
2
5 reps
3 reps
1 reps
-
-
-
3
Power Shrug
4
8 reps
-
4
Dumbbell Row
3
2
10 reps
5 reps
-
-
5
Hammer Curl (Dumbbell)
4
5 reps
-
6A
Cable Forarms From Higestest Position
3
20 reps
-
6B
21s (EZ Bar)
3
21 reps
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Hip Abductor (Machine)
4
15 reps
-
5
Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8A
Plank
2
3 mins
-
8B
Russian Twist
3
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Barbell)
2
1
2
5 reps
3 reps
1 reps
-
-
-
3
Power Shrug
4
8 reps
-
4
Dumbbell Row
3
2
10 reps
5 reps
-
-
5
Hammer Curl (Dumbbell)
4
5 reps
-
6A
Cable Forarms From Higestest Position
3
20 reps
-
6B
21s (EZ Bar)
3
21 reps
-
7
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
3 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
2 reps
-
4
Hip Abductor (Machine)
4
15 reps
-
5
Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8A
Plank
2
3 mins
-
8B
Russian Twist
3
50 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Lunge (Dumbbell)
4
6 reps
-
4
Hip Abductor (Machine)
5
15 reps
-
5
Step-Up (Weighted)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Run
1 Set
25 mins
-
Day 4
1
Incline Bench Press (Barbell)
5 Sets
6 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
5 Reps
-
3A
Cable fly 2 Low, 2 Middle, 2 High
6 Sets
8 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Bench Press (Close Grip)
3 Sets
5 Reps
-
5
21s (7) Skull Crushers (7) Pullover (7) Close Grip
3 Sets
21 Reps
-
6A
Ab Wheel
3 Sets
15 Reps
-
6B
V-Up
3 Sets
15 Reps
-
Day 5
1
Clean (Barbell)
4 Sets
3 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
8 Reps
-
4
Inverted Row
3 Sets
10 Reps
-
5
Pull-Up (Weighted)
3 Sets
6 Reps
-
6
Underhand Lat Pulldown
3 Sets
10 Reps
-
7
Preacher Curl (Barbell)
4 Sets
6 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Hack Squat
5 Sets
10 Reps
-
2
Bench Press (Barbell)
5 Sets
3 Reps
-
3
Kettle Bell Hang Cleans
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Lunge (Dumbbell)
2 Sets
10 Reps
-
6
Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
-
2
Shrug (Barbell)
3 Sets
10 Reps
-
3A
Lat Pulldown
4 Sets
12 Reps
-
3B
Inverted Face Pull
4 Sets
12 Reps
-
4
T-Bar Row
3 Sets
15 Reps
-
5A
Hammer Curl (Cable)
3 Sets
10 Reps
-
5B
Cable Forarms From Higestest Position
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
5 Reps
-
Day 6
1
Squat (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
Bench Press (Barbell)
4 Sets
2 Reps
-
4
Hip Abductor (Machine)
4 Sets
15 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
8A
Plank
2 Sets
3 mins
-
8B
Russian Twist
3 Sets
50 Reps
-