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Greasin Grooves

by Jordan S.
5.0
(1 rating)

Program Description

The program is designed for someone returning to the gym after taking a long term break. Reps and effort can change relative to the length of the break. During the program, reps, sets, and rir should change according to how your body feels. Deload when you fail to meet target rep ranges.

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 07, 2025 03:46
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength and sculpt your physique with "Greasin Grooves," an 8-week program designed for dedicated lifters ready to elevate their training. Committing to four days a week, you'll dive into a balanced mix of compound and isolation exercises targeting all major muscle groups. From lateral raises to Romanian deadlifts, each session is crafted to enhance your strength, build muscle, and improve your overall fitness. Get ready to grease those grooves and transform your workout routine!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Lats
12%
Triceps
10.7%
Biceps
10.7%
Hamstrings
10%
Chest
8.7%
Quadriceps
7.3%
Glutes
6%
Front Delts
5.3%
Middle Delts
4.7%
Rear Delts
4%
Lower Back
2.7%
Abs
2%
Forearms
1.3%
Adductors
1.3%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lateral Raise (Dumbbell)
1
30 reps
RPE 6
2
Leg Press (45 Degrees)
1
30 reps
RPE 6
3
Chest Press (Machine)
1
30 reps
RPE 6
4
JM Press
1
30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
30 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
30 reps
RPE 6.5
3
Chest Press (Machine)
1
30 reps
RPE 6.5
4
JM Press
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6
2
Leg Curl
1
30 reps
RPE 6
3
Lat Pulldown
1
30 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
30 reps
RPE 6.5
2
Leg Curl
1
30 reps
RPE 6.5
3
Lat Pulldown
1
30 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6
2
Walking Lunge
1
30 reps
RPE 6
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
30 reps
RPE 6.5
2
Walking Lunge
1
30 reps
RPE 6.5
3
Incline Bench Press (Barbell)
1
30 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6
3
Lat Prayer
1
30 reps
RPE 6
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
30 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
1
30 reps
RPE 6.5
3
Lat Prayer
1
30 reps
RPE 6.5
4
Incline Curl (Dumbbell)
1
30 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
1 Set
30 Reps
@6
2
Leg Press (45 Degrees)
1 Set
30 Reps
@6
3
Chest Press (Machine)
1 Set
30 Reps
@6
4
JM Press
1 Set
30 Reps
@6
Day 2
1
Seated Wide-Grip Row (Cable)
1 Set
30 Reps
@6
2
Leg Curl
1 Set
30 Reps
@6
3
Lat Pulldown
1 Set
30 Reps
@6
4
Bicep Curl (EZ Bar)
1 Set
30 Reps
@6
Day 3
1
Y Raise
1 Set
30 Reps
@6
2
Walking Lunge
1 Set
30 Reps
@6
3
Incline Bench Press (Barbell)
1 Set
30 Reps
@6
4
Overhead Tricep Extension (Cable)
1 Set
30 Reps
@6
Day 4
1
Wide Grip Lat Pulldown
1 Set
30 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
30 Reps
@6
3
Lat Prayer
1 Set
30 Reps
@6
4
Incline Curl (Dumbbell)
1 Set
30 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jordan S.Man
14 days ago
5 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program made by a handsome, intelligent, jacked man