Ricks training 😛😛😛 (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
May 25, 2025 09:03
Last Edited
Jun 18, 2025 09:08

Summary

Unlock your strength potential with "Rick's Training," a dynamic 2-week program designed for dedicated lifters. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring exercises like weighted pull-ups, barbell squats, and more. Each session is crafted to enhance muscle growth and endurance, utilizing minimal equipment for maximum results. Get ready to challenge yourself and see real progress in just 14 days!

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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

Day 1

Tempo Bench Press

8 reps

Dip (Weighted)

8 reps

Chest Fly (Machine)

12 reps

Shoulder Press

8 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

18 reps

Wrist Curls

20 reps

Day 1

Tempo Bench Press

8 reps

Dip (Weighted)

8 reps

Chest Fly (Machine)

12 reps

Shoulder Press

8 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

18 reps

Wrist Curls

20 reps

Day 2

Tempo Deadlift

7 reps

Pull-Up (Weighted)

8 reps

Barbell Row

10 reps

Bicep Curl (Dumbbell)

10 reps

Preacher Curl

12 reps

Face Pull

12 reps

Cable Crunch

12 reps

Day 2

Tempo Deadlift

7 reps

Pull-Up (Weighted)

8 reps

Barbell Row

10 reps

Bicep Curl (Dumbbell)

10 reps

Preacher Curl

12 reps

Face Pull

12 reps

Cable Crunch

12 reps

Day 3

Squat (Barbell)

10 reps

Leg Extension

12 reps

Leg Press

10 reps

Leg Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hip Abductor (Machine)

12 reps

Single Arm Farmer Carry

1.5 mins

Day 3

Squat (Barbell)

10 reps

Leg Extension

12 reps

Leg Press

10 reps

Leg Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hip Abductor (Machine)

12 reps

Single Arm Farmer Carry

1.5 mins

Day 4

Pull-Up (Weighted)

8 reps

Dip (Weighted)

8 reps

Barbell Row

10 reps

Tempo Bench Press

8 reps

Bicep Curl (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Bicep Curl (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

10 reps

Hanging Leg Raise

12 reps

Day 4

Pull-Up (Weighted)

6 reps

Dip (Weighted)

6 reps

Barbell Row

10 reps

Tempo Bench Press

10 reps

Bicep Curl (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Bicep Curl (Dumbbell)

8 reps

Skull Crusher (Dumbbell)

8 reps

Hanging Leg Raise

12 reps

Day 5

Squat (Barbell)

8 reps

Leg Extension

12 reps

Leg Press

8 reps

Leg Curl

8 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hip Abductor (Machine)

12 reps

Single Arm Farmer Carry

1.5 mins

Day 5

Squat (Barbell)

6 reps

Leg Extension

10 reps

Leg Press

8 reps

Leg Curl

8 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hip Abductor (Machine)

Single Arm Farmer Carry

1 mins

Day 1

Tempo Bench Press

3 Sets

8 Reps

Dip (Weighted)

3 Sets

8 Reps

Chest Fly (Machine)

3 Sets

12 Reps

Shoulder Press

3 Sets

8 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Skull Crusher (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

18 Reps

Wrist Curls

4 Sets

20 Reps

Day 2

Tempo Deadlift

3 Sets

7 Reps

Pull-Up (Weighted)

3 Sets

8 Reps

Barbell Row

3 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

10 Reps

Preacher Curl

3 Sets

12 Reps

Face Pull

3 Sets

12 Reps

Cable Crunch

3 Sets

12 Reps

Day 3

Squat (Barbell)

3 Sets

10 Reps

Leg Extension

3 Sets

12 Reps

Leg Press

3 Sets

10 Reps

Leg Curl

3 Sets

12 Reps

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

15 Reps

Hip Abductor (Machine)

3 Sets

12 Reps

Single Arm Farmer Carry

4 Sets

1.5 mins

Day 4

Pull-Up (Weighted)

3 Sets

8 Reps

Dip (Weighted)

3 Sets

8 Reps

Barbell Row

3 Sets

10 Reps

Tempo Bench Press

3 Sets

8 Reps

Bicep Curl (Cable)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

8 Reps

Skull Crusher (Dumbbell)

3 Sets

10 Reps

Hanging Leg Raise

3 Sets

12 Reps

Day 5

Squat (Barbell)

3 Sets

8 Reps

Leg Extension

3 Sets

12 Reps

Leg Press

3 Sets

8 Reps

Leg Curl

3 Sets

8 Reps

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

15 Reps

Hip Abductor (Machine)

3 Sets

12 Reps

Single Arm Farmer Carry

4 Sets

1.5 mins