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Treys lil shindig

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Program Description

Get ready to elevate your training with "Trey's Lil Shindig," a dynamic 6-week powerbuilding program designed for novice lifters. This comprehensive plan features 18 workouts spread across the week, focusing on both strength and hypertrophy to help you build muscle and increase power. Each session, lasting around 50 minutes, combines essential lifts with targeted accessory work, ensuring a balanced approach to your fitness journey. Equip yourself with a full gym and unleash your potential with this structured yet flexible routine!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 05, 2025 01:15
  • Last Edited
    Dec 05, 2025 01:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Abs
10.4%
Hamstrings
10.4%
Glutes
8.8%
Triceps
8.5%
Front Delts
6.7%
Chest
6.1%
Middle Delts
6.1%
Lats
5.5%
Biceps
5.5%
Upper Back
4.9%
Adductors
4.3%
Lower Back
3.7%
Abductors
3%
Calves
3%
Forearms
1.5%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
4A
Bicep Curl (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Abs Crunch (Machine)
2
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5A
Hip Adductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5B
Hip Abductor (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Goblet Squat
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Russian Twist (Dumbbell)
2
30 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Zercher Squat (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5A
Hip Adductor (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5B
Hip Abductor (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Plank
2 Sets
1 mins
@10
Day 1
1
Bench Press (Smith Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4A
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4B
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Abs Crunch (Machine)
2 Sets
30 Reps
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Goblet Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Deadlift (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Russian Twist (Dumbbell)
2 Sets
30 Reps
@10