logo
BoostcampPNG

Ribbens Bros

by Kevin R.
2 athletes joined
5.0
(1 rating)

Program Description

Just filling in this box. To workout is the purpose.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 20, 2024 10:44
  • Last Edited
    Nov 26, 2024 02:27
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
McGill 3
3
1 reps
RPE 8
2
Squat (Barbell)
1
3
5 reps
5 reps
RPE 6
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
-
3B
Single Leg Romanian Deadlift
3
-
4A
Single Arm Farmers Carry
4
1 mins
-
4B
Skier Ab Circuit
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2A
3 Way Lunges
4
12 reps
-
2B
Front Squat Sandbag
4
12 reps
-
3A
Banded Side Step
3
-
3B
Kettlebell March
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2
Squat (Barbell)
4
5 reps
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Single Arm Farmers Carry
3
1 mins
-
4B
Skier Ab Circuit
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2A
3 Way Lunges
4
12 reps
-
2B
Front Squat Sandbag
4
12 reps
-
3A
Plank
3
1 mins
-
3B
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
12 reps
-
2
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 6
RPE 8
3A
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3B
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
12 reps
-
4B
Bicep Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
-
2
Bench Press (Barbell)
4
5 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Dip (Bodyweight)
3
8 reps
-
4B
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4A
Dip (Bodyweight)
3
-
4B
Bicep Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3A
Single Arm Row (Dumbbell)
3
-
3B
Lateral Raise (Dumbbell)
3
-
4A
Single Arm Tricep Extension (Cable)
4
12 reps
-
4B
Bicep Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2A
3 Way Lunges
4
12 reps
-
2B
Front Squat Sandbag
4
12 reps
-
3A
Plank
4
1 mins
-
3B
Back Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Single Arm Farmers Carry
3
1 mins
-
4B
Skier Ab Circuit
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2
Deadlift (Barbell)
4
5 reps
-
3A
Leg Extension
3
10 reps
-
3B
Leg Curl
3
10 reps
-
4A
Single Arm Farmers Carry
3
1 mins
-
4B
Skier Ab Circuit
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
McGill 3
3
1 reps
-
2A
3 Way Lunges
4
12 reps
-
2B
Front Squat Sandbag
4
12 reps
-
3A
Plank
3
1 mins
-
3B
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
-
2
Military Press (Barbell)
4
5 reps
-
3A
Bench Press (Dumbbell)
3
8 reps
-
3B
Lat Pulldown
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Kettlebell Gorilla Row
3
10 reps
-
4A
Single Arm Tricep Extension (Cable)
4
10 reps
-
4B
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
1 reps
-
2
Military Press (Barbell)
4
5 reps
-
3A
Bench Press (Dumbbell)
3
10 reps
-
3B
Lat Pulldown
3
10 reps
-
4A
Dip (Bodyweight)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Cable
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3A
Chest Fly (Cable)
3
10 reps
-
3B
Kettlebell Gorilla Row
3
10 reps
-
4A
Single Arm Tricep Extension (Cable)
4
12 reps
-
4B
Bicep Curl (Dumbbell)
4
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Rotator Cuff Cable
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
10 Reps
@6
@8
3A
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
4B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
McGill 3
3 Sets
1 Reps
-
2A
3 Way Lunges
4 Sets
12 Reps
-
2B
Front Squat Sandbag
4 Sets
12 Reps
-
3A
Plank
4 Sets
1 mins
-
3B
Back Extension
4 Sets
12 Reps
-
Day 4
1
Rotator Cuff Cable
3 Sets
-
2
Military Press (Barbell)
4 Sets
5 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3B
Lat Pulldown
3 Sets
10 Reps
-
4A
Dip (Bodyweight)
3 Sets
10 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
8 Reps
-
Day 1
1
McGill 3
3 Sets
1 Reps
@8
2
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@6
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3B
Single Leg Romanian Deadlift
3 Sets
-
4A
Single Arm Farmers Carry
4 Sets
1 mins
-
4B
Skier Ab Circuit
4 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kevin R.Age 40, Man
7 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Thank Ribbens Bros- Ribbens Bro