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Lats & Tris (no fluff)

by Patrick

Program Description

To build a wide back and hanging triceps.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2026 09:14
  • Last Edited
    Mar 01, 2026 09:22
Muscle Engagement
Front
Back
MuscleSet
Lats
21.3%
Upper Back
21.3%
Triceps
18.1%
Biceps
12.8%
Middle Delts
11.6%
Abs
5.9%
Forearms
2.9%
Chest
2.8%
Front Delts
2.8%
Glutes
0.2%
Hamstrings
0.1%
Lower Back
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
9
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
7
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
9
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
7
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
2
Hip Thrust (Machine)
2
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
6-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
5
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
5
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
6
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
6
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
7
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 7
2
Skull Crusher (Barbell)
7
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
7
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
8
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
9
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
9
6-12 reps
RPE 7
2
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
@7
2
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
Day 2
1
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
2
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
@7
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
Day 5
1
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
2
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7