BeginnerFree

Austin shred [RickJamesBitchSlickRickInDaHouse]

3 workouts to rule them all

Elijah pangrazio· Jan 2025

Free on iOS & Android

Overview

Length

6 weeks

Days / week

3 days

Level

Beginner

Goal

Muscle, Athletics

Equipment

Garage Gym

Session length

30 min

Warming up: perform two light sets of the first exercise. The following exercises should not require warming up unless it is a completely different muscle group. Diet: 110g protein a day + 5g creatine Rest: You should workout every other day and have two days of rest between each week. Intensity and progression: Because of the limited amount of volume (3-workouts per week) going to as close to failure will dramatically improve muscle growth. Additionally I have inputted target rep ranges. Every exercise is best performed in a range of 8-12 reps (except lateral raises). For each workout you should do one of three things: 1.) match the previous benchmark on a workout (lbs. and reps) 2.) perform additional reps 3.) increase the weight Example: if you progress to benching 30lbs. for 14 reps, go up in weight. You should expect to be able to do 40lbs. for around 8-10 reps.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

18.9%

Biceps

16.2%

Front Delts

13.5%

Middle Delts

10.8%

Lats

10.8%

Upper Back

10.8%

Chest

8.1%

Forearms

5.7%

Rear Delts

5.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	3	10 reps	@10
2	Pull-Up (Bodyweight)	2	8 reps	@10
3	Bent Over Row (Dumbbell)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	2	15 reps	@10
2	Incline Curl (Dumbbell)	2	10 reps	@10
3	Skull Crusher (Dumbbell)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	2	15 reps	@10
2	Incline Curl (Dumbbell)	2	10 reps	@10
3	Skull Crusher (Dumbbell)	2	10 reps	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Austin shred [RickJamesBitchSlickRickInDaHouse] is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Austin shred [RickJamesBitchSlickRickInDaHouse] is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Austin shred [RickJamesBitchSlickRickInDaHouse] is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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