Program Description
For the noobs
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 15, 2024 01:41
- Last EditedJun 18, 2025 12:29

Summary
Dive into STRC Drip #1 - Brian, a dynamic 4-week program designed to elevate your strength and conditioning with 4 focused training days each week. This comprehensive routine combines lower and upper body workouts, featuring essential exercises like the Trap Bar Deadlift and Chest Press, ensuring balanced muscle development. With a mix of machine and free weight movements, you'll build power and endurance while enjoying guided video demonstrations for each exercise. Get ready to push your limits and transform your fitness journey!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Trap Bar Deadlift
2
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Squat (Barbell)
2
6 reps
RPE 7
3
Leg Press
3
8 reps
RPE 10
4
Seated Calf Raise
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Pull-Up (Assisted)
3
8 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Leg Curl3 Sets
10 Reps
@9.5
2
Trap Bar Deadlift2 Sets
6 Reps
@9
3
Leg Press3 Sets
8 Reps
@10
4
Seated Calf Raise3 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)3 Sets
12 Reps
@10
Day 2
1
Chest Press (Machine)3 Sets
10 Reps
@10
2
Pull-Up (Assisted)3 Sets
8 Reps
@9
3
Shoulder Press (Machine)3 Sets
10 Reps
@10
4
Seated Row (Cable)3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)3 Sets
10 Reps
@10
2
Pull-Up (Assisted)3 Sets
8 Reps
@9
3
Shoulder Press (Machine)3 Sets
10 Reps
@10
4
Seated Row (Cable)3 Sets
8 Reps
@9
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
Day 3
1
Leg Curl3 Sets
10 Reps
@9.5
2
Squat (Barbell)2 Sets
6 Reps
@7
3
Leg Press3 Sets
8 Reps
@10
4
Seated Calf Raise3 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)1 Set
2 Sets
12 Reps
12 Reps
@7
@10