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STRC Drip #1 - Brian

by Aryan P.
5 athletes joined

Program Description

For the noobs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 01:41
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Hamstrings
9.9%
Triceps
9.9%
Middle Delts
9.9%
Biceps
8.9%
Lats
8.9%
Front Delts
8.9%
Quadriceps
7.9%
Rear Delts
5.9%
Calves
4.9%
Chest
4.9%
Glutes
4.3%
Abductors
1%
Forearms
1%
Lower Back
0.7%
Adductors
0.7%
Abs
0.7%
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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
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 Curl
3 Sets
10 Reps
@9.5
2
Trap Bar Deadlift
2 Sets
6 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Seated Calf Raise
3 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 Curl
3 Sets
10 Reps
@9.5
2
Squat (Barbell)
2 Sets
6 Reps
@7
3
Leg Press
3 Sets
8 Reps
@10
4
Seated Calf Raise
3 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10