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Terry routine

by SuHong P.
1 athletes joined

Program Description

To gain muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2024 01:46
  • Last Edited
    Jun 18, 2025 09:39

Summary

The Terry Routine is a comprehensive 5-week program designed to build strength and muscle across your entire body, with a focus on legs and upper body. Comprising five workouts per week, you'll engage in a variety of exercises, including barbell squats, leg presses, and bench presses, ensuring a balanced approach to your training. Each session is structured to challenge you with targeted sets and reps, allowing for progressive overload. Whether you're aiming to enhance your overall fitness or sculpt specific muscle groups, this routine will keep you motivated and on track to achieving your goals. Get ready to push your limits and see real results!
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BlogBannerPC
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Leg Press
4
10 reps
-
4
vsquat
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Chest Press (Machine)
4
10 reps
-
5
Dip (Bodyweight)
3
10 reps
-
6
Tricep Pushdown (Cable)
4
10 reps
-
7
Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
One Arm Lateral Raise (Cable)
4
12 reps
-
4
Front Raise
4
12 reps
-
5
Upright Row (Cable)
4
15 reps
-
6
Reverse Pec Deck
4
20 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Hip Abductor (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
Good Morning
5
10 reps
-
4
Romanian Deadlift (Dumbbell)
5
8 reps
-
5
Back Extension (Weighted)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
-
2
Seated Row (Cable)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Front Squat (Barbell)
4
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Leg Extension
4 Sets
10 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
-
3
Leg Press
4 Sets
10 Reps
-
4
vsquat
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 2
1
Pullover (Dumbbell)
4 Sets
10 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Chest Press (Machine)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
7
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Front Raise
4 Sets
12 Reps
-
5
Upright Row (Cable)
4 Sets
15 Reps
-
6
Reverse Pec Deck
4 Sets
20 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
8
Hip Abductor (Machine)
3 Sets
15 Reps
-
Day 4
1
Leg Curl
4 Sets
10 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
Good Morning
5 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
5 Sets
8 Reps
-
5
Back Extension (Weighted)
5 Sets
10 Reps
-
Day 5
1
Bent Over Row (Barbell)
5 Sets
10 Reps
-
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Front Squat (Barbell)
4 Sets
8 Reps
-