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Strc Drip #4 - Rathan

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8 athletes joined

Program Description

To promote the use of the new recreation center in Allen, Texas.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2024 01:20
  • Last Edited
    Jun 18, 2025 07:49

Summary

Transform your lower body strength with "Strc Drip #4 - Rathan," a focused 4-week program designed for serious lifters. With four training days each week, you'll engage in a variety of exercises including deadlifts, squats, and leg presses, all aimed at building muscle and enhancing power. This program utilizes a full gym setup, ensuring you have access to the equipment needed for optimal results. Get ready to push your limits and achieve the lower body strength you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Hamstrings
10.1%
Triceps
9.9%
Upper Back
9.9%
Front Delts
8.5%
Middle Delts
8.2%
Biceps
7.4%
Lats
7.4%
Chest
6.8%
Glutes
6.6%
Rear Delts
4.9%
Calves
4.1%
Abs
1.9%
Adductors
1.6%
Abductors
0.8%
Forearms
0.8%
Lower Back
0.5%
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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)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
9
Chest Press (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Deadlift (Paused)
2
4 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Squat (Barbell)
3
4 reps
-
5
Standing Calf Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Leg Curl
3 Sets
10 Reps
-
2
Deadlift (Paused)
2 Sets
4 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Squat (Barbell)
3 Sets
4 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Leg Curl
3 Sets
10 Reps
-
2
Deadlift (Paused)
2 Sets
4 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Squat (Barbell)
3 Sets
4 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
-
2
Shoulder Press (Machine)
3 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
9
Chest Press (Machine)
2 Sets
AMRAP
-
Day 3
1
Bench Press (Paused)
3 Sets
6 Reps
-
2
Shoulder Press (Machine)
3 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
9
Chest Press (Machine)
2 Sets
AMRAP
-