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George Trial

by George H.
1 athletes joined

Program Description

Embark on a transformative 4-week journey with the George Trial program, designed for advanced lifters ready to elevate their strength and sculpt their physique. This comprehensive plan includes 12 intense sessions per week, focusing on powerlifting and muscle sculpting techniques. Each workout, lasting around 70 minutes, incorporates essential exercises like squats, deadlifts, and bench presses, ensuring a full-body challenge. Equip yourself with a full gym and prepare to push your limits as you build strength and definition like never before!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2026 06:29
  • Last Edited
    Jan 27, 2026 06:41
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Quadriceps
12.3%
Hamstrings
12.3%
Triceps
12.3%
Front Delts
7.3%
Upper Back
7.3%
Lats
7.3%
Biceps
6%
Abs
5%
Chest
5%
Lower Back
3.6%
Adductors
2.5%
Middle Delts
2.3%
Forearms
2.3%
Abductors
1.2%
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Bench Press (Dumbbell)
4
8 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lunge (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Wide Grip Lat Pulldown
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-