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Brysons totally not optimal workout

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(1 rating)

Program Description

To get stronger and build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 03:37
  • Last Edited
    Jun 18, 2025 08:32

Summary

Embark on a 4-week journey with Bryson's Totally Not Optimal Workout, designed for those ready to challenge their limits! This 4-day-a-week program focuses on building strength and muscle through a variety of machine and free weight exercises, targeting all major leg muscles and core. With a mix of compound lifts like the Romanian Deadlift and isolation movements such as the Hamstring Curl, you’ll develop balanced strength and enhance your overall performance. Get ready to push yourself and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.9%
Biceps
10.2%
Upper Back
10%
Hamstrings
9.2%
Chest
9.2%
Triceps
8.4%
Glutes
6.5%
Abs
6.1%
Quadriceps
5.8%
Front Delts
5.4%
Calves
4.2%
Lower Back
4.2%
Middle Delts
3.1%
Abductors
2.3%
Adductors
2.1%
Forearms
1%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Chest Fly (Machine)
1
-
3
Overhead Press (Barbell)
1
-
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
6
T-Bar Row
3
5-8 reps
RPE 9
7
Lat Pulldown
3
5-8 reps
RPE 9
8
Standing Pullover (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
-
2
Hamstring Curl
3
5-8 reps
-
3
Leg Extension
2
5-8 reps
RPE 9
4
Hip Adductor (Machine)
2
8-10 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9
2
Bicep Curl (Cable)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
2
-
4
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
5
Lateral Raise (Machine)
2
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-10 reps
RPE 9
7
Lat Pulldown
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
3
Hamstring Curl
1
8-10 reps
RPE 9
4
Hip Abductor (Machine)
2
8-10 reps
RPE 9
5
Seated Calf Raise
2
8-10 reps
RPE 9
6
Abs Crunch (Weighted)
2
8-10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat
2 Sets
5-8 Reps
-
2
Hamstring Curl
3 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Hip Adductor (Machine)
2 Sets
8-10 Reps
@9
5
Standing Calf Raise
2 Sets
5-8 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Leg Press (45 Degrees)
1 Set
6-8 Reps
@9
3
Hamstring Curl
1 Set
8-10 Reps
@9
4
Hip Abductor (Machine)
2 Sets
8-10 Reps
@9
5
Seated Calf Raise
2 Sets
8-10 Reps
@9
6
Abs Crunch (Weighted)
2 Sets
8-10 Reps
@9
Day 3
1
Dip (Weighted)
2 Sets
5-8 Reps
@9
2
Bicep Curl (Cable)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9
5
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
6
Seated Row (Cable)
3 Sets
8-10 Reps
@9
7
Lat Pulldown
3 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@9
2
Chest Fly (Machine)
1 Set
-
3
Overhead Press (Barbell)
1 Set
-
4
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@9
6
T-Bar Row
3 Sets
5-8 Reps
@9
7
Lat Pulldown
3 Sets
5-8 Reps
@9
8
Standing Pullover (Cable)
1 Set
-