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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!
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4.8 Stars with 10, 000+ Ratings
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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
-