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Brick by Brick

by 18Wheeler
1 athletes joined

Program Description

A full body program with additional arms day. Target for beginner and novice. Very good for lifter that is up for a challenge. Recommended training spilt Monday, Wednesday, Thursday, Saturday. Rest after every full body training session.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 11:23
  • Last Edited
    Jun 18, 2025 12:11

Summary

**Brick by Brick** is a dynamic 4-week workout program designed for those ready to build strength and muscle in a structured way. Committing to four days a week, you'll engage in a variety of exercises, including dumbbell deadlifts, bench presses, and goblet squats, focusing on both technique and intensity. This program emphasizes double dynamic progression, ensuring you consistently challenge your limits while mastering your lifts. Whether you're honing your form or pushing for new PRs, this plan will help you lay a solid foundation for your fitness journey.
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Sit Up
3
10 reps
RPE 7
4
Hammer Curl
3
10-15 reps
RPE 7
5
Goblet Squat
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lat Pulldown
3
10-15 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Leg Curl
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
6
Lying Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 6
RPE 7
2
JM Press
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Preacher Curl (Barbell)
3
-
4
Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
6
Sit Up
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
2
Hack Squat
1
2
6-10 reps
6-10 reps
RPE 6
RPE 7
3
Dumbbell Row
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Push Up
1
2
AMRAP
AMRAP
RPE 6
RPE 7
5
Lying Leg Raise
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
-
4
Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7