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BoostcampPNG

Strc Drip #5 - Reyansh

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4 athletes joined

Program Description

To promote the use of the brand new Recreational Center in Allen, Texas.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2024 02:34
  • Last Edited
    May 14, 2024 03:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Triceps
11.7%
Upper Back
10.8%
Front Delts
9.9%
Chest
9%
Middle Delts
9%
Hamstrings
9%
Lats
8.1%
Rear Delts
5.4%
Calves
4.5%
Glutes
4.2%
Biceps
3.6%
Adductors
1.2%
Abductors
0.9%
Abs
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Chest Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Squat (Barbell)
2
6 reps
-
3
Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Leg Extension
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Chest Press (Machine)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Squat (Barbell)
2 Sets
6 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Chest Press (Machine)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Squat (Barbell)
2 Sets
6 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-