logo
BoostcampPNG

Brysons totally not optimal workout (1)

by null

Program Description

To get stronger and build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2025 06:29
  • Last Edited
    Jul 14, 2025 09:35

Summary

Unleash your inner beast with Bryson's Totally Not Optimal Workout! This 4-week program is designed for those ready to challenge their limits, featuring four days of intense leg and core training each week. You'll tackle a variety of machine and free weight exercises, including Hack Squats, Romanian Deadlifts, and Hamstring Curls, all aimed at building strength and muscle definition. With a focus on progressive overload and proper form, this program will keep you motivated and on track to achieve your fitness goals. Get ready to push your boundaries and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.4%
Upper Back
11.1%
Biceps
9.4%
Chest
8.9%
Hamstrings
8.4%
Triceps
8%
Front Delts
6.6%
Glutes
5.9%
Abs
5.4%
Quadriceps
5.4%
Calves
3.8%
Lower Back
3.8%
Middle Delts
3.7%
Rear Delts
3.3%
Abductors
2.1%
Adductors
1.9%
Forearms
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Seated Front Raise
3
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
2
-
9
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Seated Front Raise
3
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
2
-
9
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Seated Front Raise
3
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
2
-
9
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Machine)
2
8-10 reps
RPE 9
7
Seated Row (Cable)
3
8-10 reps
RPE 9
8
Lat Pulldown
3
8-10 reps
RPE 9
9
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Machine)
2
8-10 reps
RPE 9
7
Seated Row (Cable)
3
8-10 reps
RPE 9
8
Lat Pulldown
3
8-10 reps
RPE 9
9
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
-
6
Lateral Raise (Machine)
2
8-10 reps
RPE 9
7
Seated Row (Cable)
3
8-10 reps
RPE 9
8
Lat Pulldown
3
8-10 reps
RPE 9
9
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat
2 Sets
5-8 Reps
-
2
Hamstring Curl
3 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Hip Adductor (Machine)
2 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
5-8 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Leg Press (45 Degrees)
1 Set
6-8 Reps
@9
3
Hamstring Curl
1 Set
8-10 Reps
@9
4
Hip Abductor (Machine)
2 Sets
8-10 Reps
@9
5
Seated Calf Raise
2 Sets
8-10 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@9
2
Chest Fly (Machine)
1 Set
-
3
Seated Front Raise
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@9
6
T-Bar Row
3 Sets
5-8 Reps
@9
7
Lat Pulldown
3 Sets
5-8 Reps
@9
8
Standing Pullover (Cable)
2 Sets
-
9
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Dip (Weighted)
2 Sets
5-8 Reps
@9
2
Bicep Curl (Cable)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
-
6
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
7
Seated Row (Cable)
3 Sets
8-10 Reps
@9
8
Lat Pulldown
3 Sets
8-10 Reps
@9
9
Rear Delt Fly (Cable)
2 Sets
-