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Ricks training šŸ˜›šŸ˜›šŸ˜› (1) (1)

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Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 03, 2025 03:07
  • Last Edited
    Jun 18, 2025 08:51

Summary

Dive into Rick's Training, a focused 2-week program designed to boost your pulling strength and upper body definition. With 5 training days each week, you'll tackle a variety of exercises including Tempo Deadlifts, Weighted Pull-Ups, and Barbell Rows, all tailored to sculpt your back and arms. This program is perfect for those equipped with a garage gym, ensuring you have everything you need to achieve impressive results. Get ready to elevate your lifting game and build a stronger physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Hamstrings
11%
Upper Back
9.5%
Quadriceps
8%
Biceps
8%
Glutes
7.9%
Chest
7%
Lats
6%
Forearms
5.7%
Abs
5.6%
Front Delts
4.7%
Abductors
3.4%
Calves
3.4%
Lower Back
3%
Middle Delts
1.7%
Rear Delts
1.7%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Shoulder Press
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
18 reps
-
7
Wrist Curls
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Shoulder Press
3
8 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
18 reps
-
7
Wrist Curls
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Preacher Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
7 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Barbell Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Preacher Curl
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Single Arm Farmer Carry
4
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Extension
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Single Arm Farmer Carry
4
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Barbell Row
3
10 reps
-
4
Tempo Bench Press
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Barbell Row
3
10 reps
-
4
Tempo Bench Press
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Dumbbell)
3
8 reps
-
8
Skull Crusher (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Single Arm Farmer Carry
4
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Extension
3
12 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Single Arm Farmer Carry
4
1.5 mins
-
Week 1
1 / 2 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Single Arm Farmer Carry
4 Sets
1.5 mins
-
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Dip (Weighted)
3 Sets
8 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Tempo Bench Press
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
8
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Tempo Bench Press
3 Sets
8 Reps
-
2
Dip (Weighted)
3 Sets
8 Reps
-
3
Shoulder Press
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
-
7
Wrist Curls
4 Sets
20 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Single Arm Farmer Carry
4 Sets
1.5 mins
-