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
Jun 18, 2025 11:11

Summary

Unleash your potential with the Ribbens Bros program, a comprehensive 4-week training plan designed for serious lifters. Committing to four days a week, you'll engage in a dynamic mix of exercises that target every major muscle group, including chest, back, and core, while enhancing stability and strength. Each session incorporates effective supersets and a variety of movements, ensuring you maximize your gains and keep your workouts fresh. Get ready to transform your physique and push your limits in just one month!

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.7%

Triceps

12%

Middle Delts

11.1%

Abs

Biceps

8.3%

Chest

7.8%

Upper Back

6.5%

Quadriceps

Rear Delts

5.6%

Glutes

5.2%

Lats

4.8%

Hamstrings

4.7%

Lower Back

3.4%

Forearms

1.2%

Adductors

0.7%

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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

Day 1

McGill 3

1 reps

RPE 8

Squat (Barbell)

5 reps

RPE 6

RPE 8

Bulgarian Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Single Arm Farmers Carry

1 mins

Skier Ab Circuit

10 reps

Day 1

McGill 3

1 reps

3 Way Lunges

12 reps

Front Squat Sandbag

12 reps

Banded Side Step

Kettlebell March

Day 1

McGill 3

1 reps

Squat (Barbell)

5 reps

Leg Extension

10 reps

Leg Curl

10 reps

Single Arm Farmers Carry

1 mins

Skier Ab Circuit

10 reps

Day 1

McGill 3

1 reps

3 Way Lunges

12 reps

Front Squat Sandbag

12 reps

Plank

1 mins

Back Extension

10 reps

Day 2

Rotator Cuff Cable

12 reps

Incline Bench Press (Dumbbell)

8 reps

10 reps

RPE 6

RPE 8

Single Arm Row (Dumbbell)

10 reps

RPE 7.5

Lateral Raise (Dumbbell)

10 reps

Tricep Pushdown (Cable)

12 reps

Bicep Curl (Dumbbell)

10 reps

Day 2

Rotator Cuff Cable

Bench Press (Barbell)

5 reps

Lat Pulldown

8 reps

Standing Shoulder Press (Dumbbell)

10 reps

Dip (Bodyweight)

8 reps

Bicep Curl (Barbell)

8 reps

Day 2

Rotator Cuff Cable

10 reps

Bench Press (Barbell)

5 reps

Lat Pulldown

10 reps

Standing Shoulder Press (Dumbbell)

8 reps

Dip (Bodyweight)

Bicep Curl (Barbell)

Day 2

Rotator Cuff Cable

10 reps

Incline Bench Press (Dumbbell)

10 reps

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

12 reps

Bicep Curl (Dumbbell)

10 reps

Day 3

McGill 3

1 reps

3 Way Lunges

12 reps

Front Squat Sandbag

12 reps

Plank

1 mins

Back Extension

12 reps

Day 3

McGill 3

1 reps

Deadlift (Barbell)

5 reps

Leg Extension

10 reps

Leg Curl

10 reps

Single Arm Farmers Carry

1 mins

Skier Ab Circuit

10 reps

Day 3

McGill 3

1 reps

Deadlift (Barbell)

5 reps

Leg Extension

10 reps

Leg Curl

10 reps

Single Arm Farmers Carry

1 mins

Skier Ab Circuit

10 reps

Day 3

McGill 3

1 reps

3 Way Lunges

12 reps

Front Squat Sandbag

12 reps

Plank

1 mins

Back Extension

10 reps

Day 4

Rotator Cuff Cable

Military Press (Barbell)

5 reps

Bench Press (Dumbbell)

8 reps

Lat Pulldown

10 reps

Dip (Bodyweight)

10 reps

Bicep Curl (Barbell)

8 reps

Day 4

Rotator Cuff Cable

Standing Shoulder Press (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Kettlebell Gorilla Row

10 reps

Single Arm Tricep Extension (Cable)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 4

Rotator Cuff Cable

1 reps

Military Press (Barbell)

5 reps

Bench Press (Dumbbell)

10 reps

Lat Pulldown

10 reps

Dip (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 4

Rotator Cuff Cable

10 reps

Standing Shoulder Press (Dumbbell)

10 reps

Chest Fly (Cable)

10 reps

Kettlebell Gorilla Row

10 reps

Single Arm Tricep Extension (Cable)

12 reps

Bicep Curl (Dumbbell)

12 reps

Day 2

Rotator Cuff Cable

3 Sets

12 Reps

Incline Bench Press (Dumbbell)

1 Set

3 Sets

8 Reps

10 Reps

Single Arm Row (Dumbbell)

3 Sets

10 Reps

@7.5

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Tricep Pushdown (Cable)

4 Sets

12 Reps

Bicep Curl (Dumbbell)

4 Sets

10 Reps

Day 3

McGill 3

3 Sets

1 Reps

3 Way Lunges

4 Sets

12 Reps

Front Squat Sandbag

4 Sets

12 Reps

Plank

4 Sets

1 mins

Back Extension

4 Sets

12 Reps

Day 4

Rotator Cuff Cable

3 Sets

Military Press (Barbell)

4 Sets

5 Reps

Bench Press (Dumbbell)

3 Sets

8 Reps

Lat Pulldown

3 Sets

10 Reps

Dip (Bodyweight)

3 Sets

10 Reps

Bicep Curl (Barbell)

3 Sets

8 Reps

Day 1

McGill 3

3 Sets

1 Reps

Squat (Barbell)

1 Set

3 Sets

5 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

Single Leg Romanian Deadlift

3 Sets

Single Arm Farmers Carry

4 Sets

1 mins

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

10 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