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Brysons totally not optimal workout

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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
    May 29, 2025 01:11
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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
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
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)
3
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
3
T-Bar Row
3
5-8 reps
RPE 9
4
Lat Pulldown
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
3
T-Bar Row
3
5-8 reps
RPE 9
4
Lat Pulldown
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
3
T-Bar Row
3
5-8 reps
RPE 9
4
Lat Pulldown
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
5-8 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 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
Seated Row (Cable)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5
Dip (Weighted)
2
5-8 reps
RPE 9
6
Bicep Curl (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5
Dip (Weighted)
2
5-8 reps
RPE 9
6
Bicep Curl (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5
Dip (Weighted)
2
5-8 reps
RPE 9
6
Bicep Curl (Cable)
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
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
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9
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
-