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Ricks training šŸ˜›šŸ˜›šŸ˜›

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Program Description

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Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Strength, Muscle, Women's, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 01:58
  • Last Edited
    Mar 15, 2026 02:08

Summary

Dive into "Rick's Training," a dynamic 2-week program designed to elevate your strength and sculpt your physique over four focused sessions each week. This plan emphasizes a balanced approach, featuring push and leg workouts that incorporate essential exercises like the Tempo Bench Press and Squats, ensuring you hit all major muscle groups effectively. Ideal for those with a garage gym setup, you'll build muscle and boost endurance with a mix of barbell, machine, and dumbbell movements. Get ready to challenge yourself and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Quadriceps
11.2%
Triceps
9.8%
Upper Back
9%
Chest
8.2%
Biceps
7.2%
Abs
6.8%
Glutes
6.6%
Forearms
5.7%
Front Delts
5.6%
Lats
5.4%
Lower Back
3.2%
Calves
3%
Middle Delts
2%
Rear Delts
2%
Adductors
1.2%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
6 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Shoulder Press
3
6 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Wrist Curls
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
8 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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Shoulder Press
3
6 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Wrist Curls
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
8 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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
5 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Preacher Curl
3
12 reps
-
6
Face Pull
3
10 reps
-
7
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Dip (Weighted)
3
6 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
8 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Press
3
8 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 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Tempo Bench Press
3 Sets
6 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Shoulder Press
3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
Wrist Curls
4 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Press
3 Sets
8 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 mins
-
Day 2
1
Tempo Deadlift
3 Sets
5 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Preacher Curl
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
6 Reps
-
2
Dip (Weighted)
3 Sets
6 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
8 Reps
-
9
Hanging Leg Raise
3 Sets
12 Reps
-