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BoostcampPNG
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 13, 2024 01:46
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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
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15 Reps
@6
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
12 Reps
@6
4
French Press
3 Sets
15 Reps
@7
5
Sit Up
3 Sets
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
4 Sets
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chin-Up (Weighted)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 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
Day 1
1
Incline Bench Press (Barbell)
4 Sets
15 Reps
@6
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
12 Reps
@6
4
French Press
3 Sets
15 Reps
@7
5
Sit Up
3 Sets
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
4 Sets
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chin-Up (Weighted)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 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
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
10 Reps
@6.5
4
Sit Up
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6.5
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
4 Sets
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chin-Up (Weighted)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
10 Reps
@6.5
6
Suitcase Carry
3 Sets
2 mins
@7
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
10 Reps
@6.5
4
Sit Up
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6.5
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
4 Sets
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chin-Up (Weighted)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
10 Reps
@6.5
6
Suitcase Carry
3 Sets
2 mins
@7
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@6.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
10 Reps
@6.5
4
Sit Up
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6.5
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
@6.5
2
Lunge (Barbell)
3 Sets
10 Reps
@6.5
3
Reverse Hamstring Curls
4 Sets
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chin-Up (Weighted)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
10 Reps
@6.5
6
Suitcase Carry
3 Sets
2 mins
@7
Day 2
1
Front Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Lunge (Barbell)
3 Sets
8 Reps
@7.5
3
Reverse Hamstring Curls
4 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Chin-Up (Weighted)
4 Sets
8 Reps
@7
2
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@7.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Weighted GHD Machine
2 Sets
10 Reps
@7.5
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
Day 2
1
Front Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Lunge (Barbell)
3 Sets
8 Reps
@7.5
3
Reverse Hamstring Curls
4 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Chin-Up (Weighted)
4 Sets
8 Reps
@7
2
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@7.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Weighted GHD Machine
3 Sets
10 Reps
@7.5
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
Day 2
1
Front Squat (Barbell)
5 Sets
8 Reps
@7.5
2
Lunge (Barbell)
3 Sets
8 Reps
@7.5
3
Reverse Hamstring Curls
4 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Chin-Up (Weighted)
4 Sets
8 Reps
@7
2
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
5
Spider Curl
2 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@7.5
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Dip (Bodyweight)
3 Sets
@6
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Weighted GHD Machine
3 Sets
10 Reps
@7.5
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Dip (Bodyweight)
4 Sets
@8.5
3
Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
4
Weighted GHD Machine
5 Sets
8 Reps
@8.5
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@7.5
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Lunge (Barbell)
3 Sets
6 Reps
@8
3
Reverse Hamstring Curls
5 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
8 Reps
@8.5
Day 3
1
Chin-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
5
Spider Curl
3 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Dip (Bodyweight)
4 Sets
@8.5
3
Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
4
Weighted GHD Machine
5 Sets
8 Reps
@8.5
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@7.5
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Lunge (Barbell)
3 Sets
6 Reps
@8
3
Reverse Hamstring Curls
5 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
8 Reps
@8.5
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
5
Spider Curl
3 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Dip (Bodyweight)
4 Sets
@8.5
3
Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
4
Weighted GHD Machine
5 Sets
8 Reps
@8.5
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@7.5
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Lunge (Barbell)
3 Sets
6 Reps
@8
3
Reverse Hamstring Curls
5 Sets
15 Reps
4
Standing Calf Raise
3 Sets
5
Side Bend (Dumbbell)
4 Sets
8 Reps
@8.5
Day 3
1
Chin-Up (Weighted)
4 Sets
6 Reps
@8.5
2
Deadlift (Barbell)
4 Sets
4 Reps
@8.5
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
5
Spider Curl
3 Sets
12 Reps
@7
6
Suitcase Carry
3 Sets
2 mins
@8