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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 4 Weeks
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