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The Meme Teme Brogram season 1

by Daniel W.
3 athletes joined

Program Description

Beck

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 04, 2024 09:54
  • Last Edited
    Jun 18, 2025 09:54

Summary

Unleash your inner beast with "The Meme Teme Brogram Season 1," a dynamic 12-week program designed for those ready to elevate their strength and physique. Committed to three days a week, you'll tackle a balanced mix of push, pull, and leg workouts, featuring compound movements like the Front Squat and Incline Bench Press, all tailored for a garage gym setup. Each session is crafted to build muscle, enhance endurance, and boost overall fitness, ensuring you stay motivated and engaged throughout your journey. Get ready to embrace the grind and transform your training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
3
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
15 reps
RPE 6
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
12 reps
RPE 6
4
French Press
3
15 reps
RPE 7
5
Sit Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
-
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
-
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
RPE 6.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
10 reps
RPE 6.5
4
Sit Up
3
-
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
2
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
3
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
RPE 6
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Weighted GHD Machine
3
10 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Bodyweight)
4
RPE 8.5
3
Overhead Press (Barbell)
4
6 reps
RPE 7.5
4
Weighted GHD Machine
5
8 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
3
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6.5
2
Lunge (Barbell)
3
10 reps
RPE 6.5
3
Reverse Hamstring Curls
4
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Barbell)
3
8 reps
RPE 7.5
3
Reverse Hamstring Curls
4
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Lunge (Barbell)
3
6 reps
RPE 8
3
Reverse Hamstring Curls
5
15 reps
-
4
Standing Calf Raise
3
-
5
Side Bend (Dumbbell)
4
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 7
2
Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
10 reps
RPE 7
2
Deadlift (Barbell)
4
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
10 reps
RPE 6.5
6
Suitcase Carry
3
2 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 7
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
5
Spider Curl
2
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 8.5
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 8.5
2
Deadlift (Barbell)
4
4 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Spider Curl
3
12 reps
RPE 7
6
Suitcase Carry
3
2 mins
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Barbell)
4 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@6.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
15 Reps
@6
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4
French Press
3 Sets
15 Reps
@7
5
Sit Up
3 Sets
-
Day 3
1
Chin-Up (Weighted)
3 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
10 Reps
@6.5
6
Suitcase Carry
3 Sets
2 mins
@7