Triple Scoop of Crack OG
The boys gan radge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 1 | 8 reps | @10 |
| 1 | 8 reps | @9.5 | ||
| 1 | 0 reps | @9.5 | ||
| 1 | 0 reps | @10 | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps | @10 |
| 1 | 12 reps | @10 | ||
| 3 | Incline Chest Press (Machine) | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 0 reps | @10 | ||
| 4 | Incline Fly Press (Dumbbell) | 2 | 0 reps | @10 |
| 5 | Seated Dip (Machine) | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 6 | Dual Cable Y Raise | 3 | 0 reps | @10 |
| 7 | Preacher Curl (Dumbbell) | 3 | 0 reps | @10 |
| 8 | Tricep Extension (Dumbbell) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 8 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 0 reps | @10 | ||
| 3 | Single Arm Iso Row | 1 | 6 reps | @10 |
| 1 | 12 reps | @10 | ||
| 4 | Pullover (Machine) | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 0 reps | @10 | ||
| 5 | Underhand Lat Pulldown | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 6 | Reverse Pec Deck | 1 | 10 reps | @10 |
| 1 | 0 reps | — | ||
| 7 | Face Away Cable Curl | 1 | 8 reps | @10 |
| 1 | 10 reps | @9 | ||
| 1 | 0 reps | @10 | ||
| 8 | Hammer Curl (Cable) | 1 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 1 | 8 reps | @10 |
| 2 | 0 reps | @10 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | 0 reps | @9.5 | ||
| 2 | Lying Leg Curl | 2 | 8 reps | @10 |
| 1 | 0 reps | @9.5 | ||
| 1 | 0 reps | @10 | ||
| 3 | Squat (Smith Machine) | 1 | 8 reps | @10 |
| 1 | 15 reps | @10 | ||
| 4 | Leg Press | 5 | 5 reps | — |
| 1 | 20 reps | @10 | ||
| 5 | Leg Extension | 1 | 20 reps | @10 |
| 6 | Single-Leg Leg Curl | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 7 | Standing Calf Raise | 4 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 1 | 20 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 0 reps | @10 | ||
| 3 | Chest Press (Machine) | 1 | 15 reps | @8 |
| 1 | 6 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Dip (Weighted) | 1 | 6 reps | @10 |
| 1 | 0 reps | @10 | ||
| 5 | Chest Fly (Machine) | 1 | 8 reps | @10 |
| 1 | 0 reps | @10 | ||
| 6 | Seated Front Raise | 2 | 0 reps | — |
| 7 | Tricep Pushdown (Cable) | 1 | 12 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 8 | Preacher Curl (Machine) | 1 | 12 reps | @10 |
| 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 0 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6 reps | @10 |
| 1 | 12 reps | @10 | ||
| 3 | Lying Leg Curl | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 4 | Single Leg Press | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| 5 | Chest Supported Row (Machine) | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 6 | Single Arm High Row (Cable) | 1 | 8 reps | @10 |
| 1 | 12 reps | @10 | ||
| 7 | Power Shrug | 1 | 8 reps | @10 |
| 1 | 15 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Triple Scoop of Crack OG is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Triple Scoop of Crack OG is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Triple Scoop of Crack OG is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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