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Strc Drip #3 - Raghav

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10 athletes joined

Program Description

To optimize the use of the new recreation center in Allen Texas

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 15, 2024 11:21
  • Last Edited
    Jun 18, 2025 10:41

Summary

Embark on a transformative 4-week journey with Strc Drip #3, designed for those ready to elevate their strength training. This program spans three days a week, focusing on a balanced push-pull approach that targets major muscle groups through compound and isolation movements. Expect to build muscle and enhance your overall fitness with exercises like the Bench Press, Trap Bar Deadlift, and Pull-Ups, all while utilizing a full gym setup. Get ready to challenge yourself and see real progress in your strength and physique!
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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 (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
7
Push Up
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
6 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hanging Leg Raise
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Machine)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Hanging Leg Raise
2 Sets
10 Reps
-