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Tavern Brawler

by Blake B.

Program Description

OP Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2024 02:12
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your inner warrior with the Tavern Brawler program, a 12-week journey designed to build strength and muscle through a balanced blend of upper and lower body workouts. Committing to four days a week, you'll engage in targeted exercises like barbell squats, bench presses, and dynamic lunges, ensuring comprehensive development across all major muscle groups. Each session ramps up in intensity, pushing you to elevate your performance and achieve tangible results. Get ready to transform your physique and embrace the grind!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Stiff Leg Deadlift
3
4 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hammer Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Smith Machine Pendlay Row
3
10 reps
-
4
High Row
3
10 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Wrist Curls
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
4 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
4 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Smith Machine Pendlay Row
3 Sets
10 Reps
-
4
High Row
3 Sets
10 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
-