trst101

by s S.

1 athletes joined

Program Description

**trst101** is a comprehensive 12-week training program designed to elevate your strength and endurance through a structured approach. With 24 workout days, you'll engage in a mix of supersets and bodyweight exercises that target all major muscle groups, including arms, shoulders, back, chest, and core. Each session is crafted to challenge you with progressive intensity, ensuring you build muscle and improve fitness over time. Get ready to push your limits and achieve your fitness goals! good

Program Overview

Level
Beginner, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Oct 01, 2025 09:44
Last Edited
Oct 01, 2025 10:24

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Middle Delts

19.7%

Front Delts

18.9%

Biceps

9.4%

Triceps

8.7%

Forearms

7.9%

Chest

7.9%

Rear Delts

6.3%

Abs

5.5%

Lats

3.9%

Upper Back

3.1%

Quadriceps

3.1%

Glutes

2.4%

Hamstrings

2.4%

Adductors

0.8%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 1

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 2

Reverse Curl (Barbell)

6 reps

RPE 8

Lying Lateral Raise (Cable)

5 reps

RPE 8.5

Chest Supported Lateral Raise

8 reps

RPE 7.5

Pull-Up (Bodyweight)

5 reps

RPE 6.5

Push Up

8 reps

RPE 8

Plank

5 mins

RPE 7

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 2

Seated Shoulder Press (Dumbbell)

8 reps

RPE 8

Goblet Squat

5 reps

RPE 8.5

Day 1

Seated Shoulder Press (Dumbbell)

1 Set

8 Reps

Goblet Squat

1 Set

5 Reps

@8.5

Day 2

Reverse Curl (Barbell)

2 Sets

6 Reps

Lying Lateral Raise (Cable)

2 Sets

5 Reps

@8.5

Chest Supported Lateral Raise

2 Sets

8 Reps

@7.5

Pull-Up (Bodyweight)

1 Set

5 Reps

@6.5

Push Up

2 Sets

8 Reps

Plank

1 Set

5 mins