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STRC Drip #2 - Riley

by Aryan P.
9 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 02:07
  • Last Edited
    Jun 18, 2025 12:08

Summary

Dive into the STRC Drip #2 - Riley program, a focused 4-week journey designed to elevate your strength and conditioning. With four training days each week, you'll engage in targeted workouts that emphasize both upper and lower body strength through a mix of machine and free weight exercises. Expect to build muscle and enhance endurance with high-intensity sets, including leg curls, chest presses, and seated rows. Get ready to challenge yourself and see real results as you commit to this structured plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
10.9%
Middle Delts
10.9%
Biceps
9.8%
Lats
9.8%
Front Delts
9.8%
Hamstrings
8.7%
Rear Delts
6.5%
Quadriceps
5.4%
Calves
5.4%
Chest
5.4%
Glutes
2.2%
Abductors
1.1%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
3
12 reps
RPE 10
5
Bicep Curl (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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Leg Press
3
8 reps
RPE 10
3
Seated Calf Raise
3
12 reps
RPE 10
4
Rear Delt Fly (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 10
5
Bicep Curl (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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
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
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Bicep Curl (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
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 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
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10