Tera’s get started

by Derek P.

Program Description

Tera workouts

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 22, 2024 08:15
Last Edited
May 07, 2024 10:02

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

Triceps

12.4%

Hamstrings

11.6%

Biceps

10.1%

Front Delts

9.3%

Quadriceps

8.5%

Chest

7.8%

Middle Delts

7.8%

Lats

7%

Glutes

7%

Upper Back

7%

Lower Back

3.1%

Abs

2.3%

Forearms

2.3%

Adductors

1.6%

Rear Delts

1.6%

Abductors

0.8%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Seated Row (Cable)

2

12-16 reps

RPE 9

5

Skull Crusher

2

12-16 reps

RPE 10

6

Hammer Curl

2

12-16 reps

RPE 10

7

Lateral Raise (Cable)

2

12-16 reps

RPE 10

Day 1

1

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Seated Row (Cable)

2

12-16 reps

RPE 9

5

Skull Crusher

2

12-16 reps

RPE 10

6

Hammer Curl

2

12-16 reps

RPE 10

7

Lateral Raise (Cable)

2

12-16 reps

RPE 10

Day 1

1

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Seated Row (Cable)

2

12-16 reps

RPE 9

5

Skull Crusher

2

12-16 reps

RPE 10

6

Hammer Curl

2

12-16 reps

RPE 10

7

Lateral Raise (Cable)

2

12-16 reps

RPE 10

Day 1

1

Romanian Deadlift (Barbell)

2

8-12 reps

RPE 8

2

Leg Press (45 Degrees)

2

8-12 reps

RPE 8

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Seated Row (Cable)

2

12-16 reps

RPE 9

5

Skull Crusher

2

12-16 reps

RPE 10

6

Hammer Curl

2

12-16 reps

RPE 10

7

Lateral Raise (Cable)

2

12-16 reps

RPE 10

Day 2

1

Walking Lunge (Dumbbell)

2

8-12 reps

RPE 8

2

Leg Curl

2

12-16 reps

RPE 9

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Chin-Up (Assisted)

2

12-16 reps

RPE 9

5

Incline Curl (Dumbbell)

2

12-16 reps

RPE 10

6

Tricep Pushdown (Cable)

2

12-16 reps

RPE 10

7

Lateral Raise (Dumbbell)

2

12-16 reps

RPE 10

Day 2

1

Walking Lunge (Dumbbell)

2

8-12 reps

RPE 8

2

Leg Curl

2

12-16 reps

RPE 9

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Chin-Up (Assisted)

2

12-16 reps

RPE 9

5

Incline Curl (Dumbbell)

2

12-16 reps

RPE 10

6

Tricep Pushdown (Cable)

2

12-16 reps

RPE 10

7

Lateral Raise (Dumbbell)

2

12-16 reps

RPE 10

Day 2

1

Walking Lunge (Dumbbell)

2

8-12 reps

RPE 8

2

Leg Curl

2

12-16 reps

RPE 9

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Chin-Up (Assisted)

2

12-16 reps

RPE 9

5

Incline Curl (Dumbbell)

2

12-16 reps

RPE 10

6

Tricep Pushdown (Cable)

2

12-16 reps

RPE 10

7

Lateral Raise (Dumbbell)

2

12-16 reps

RPE 10

Day 2

1

Walking Lunge (Dumbbell)

2

8-12 reps

RPE 8

2

Leg Curl

2

12-16 reps

RPE 9

3

Incline Bench Press (Dumbbell)

2

12-16 reps

RPE 9

4

Chin-Up (Assisted)

2

12-16 reps

RPE 9

5

Incline Curl (Dumbbell)

2

12-16 reps

RPE 10

6

Tricep Pushdown (Cable)

2

12-16 reps

RPE 10

7

Lateral Raise (Dumbbell)

2

12-16 reps

RPE 10

Day 1

1

Romanian Deadlift (Barbell)

2 Sets

8-12 Reps

@8

2

Leg Press (45 Degrees)

2 Sets

8-12 Reps

@8

3

Incline Bench Press (Dumbbell)

2 Sets

12-16 Reps

@9

4

Seated Row (Cable)

2 Sets

12-16 Reps

@9

5

Skull Crusher

2 Sets

12-16 Reps

@10

6

Hammer Curl

2 Sets

12-16 Reps

@10

7

Lateral Raise (Cable)

2 Sets

12-16 Reps

@10

Day 2

1

Walking Lunge (Dumbbell)

2 Sets

8-12 Reps

@8

2

Leg Curl

2 Sets

12-16 Reps

@9

3

Incline Bench Press (Dumbbell)

2 Sets

12-16 Reps

@9

4

Chin-Up (Assisted)

2 Sets

12-16 Reps

@9

5

Incline Curl (Dumbbell)

2 Sets

12-16 Reps

@10

6

Tricep Pushdown (Cable)

2 Sets

12-16 Reps

@10

7

Lateral Raise (Dumbbell)

2 Sets

12-16 Reps

@10