4.0
(1 rating)
Program Description
This program is for guys who are scrappy and aren't afraid to get a bit sketchy. Must bring your big balls for some big lifts. You'll hit the Big 3 each week..or they'll hit you, and you'll need to get a little scrappy to grind all this out in an hour each day. IIt's a 5-day program, but let's be real: hit 3 days and you'll still get yoked.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 03, 2024 03:51
- Last EditedJun 18, 2025 10:12
Summary
Dive into **STT: Vol. 2 - Scrappy + Sketchy**, a dynamic 4-week program designed for those ready to push their limits. With five training days each week, you'll engage in a mix of light cardio, supersets, and strength exercises targeting your full body, especially your chest and back. Expect to build muscle and enhance endurance with varied intensity levels and innovative movements like the Incline Bench Press and Cable Crunch. Get ready to transform your workout routine and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 4
2A
Seated Row (Cable)
4
8-12 reps
RPE 8-9
2B
Lat Pulldown
4
8-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Dropset Incline Bench Press
4
RPE 5-7
5A
Spoto Press
4
2-5 reps
RPE 8-9
5B
Chest Fly (Machine)
4
8-12 reps
RPE 8-9
6A
Incline Tate'S Press
4
8-12 reps
RPE 8-9
6B
Cable Crunch
4
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Squat (Bodyweight)
4
8-12 reps
RPE 3
2B
Back Extension
4
8-12 reps
RPE 3
3
Front Squat (Barbell)
1
1+ reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8-9
4B
Hamstring Curl
4
8-12 reps
RPE 8-9
5A
Hack Squat
4
8-12 reps
RPE 8-9
5B
Leg Extension
4
8-12 reps
RPE 8-9
6A
Lying Leg Raise
4
12 reps
RPE 8-9
6B
Weighted Situp
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Good Morning
4
8-12 reps
RPE 8-9
2B
Seated Row (Cable)
4
8-12 reps
RPE 8-9
3
Deadlift (Barbell)
1
1+ reps
RPE 9-10
4
Sumo Deadlift (Barbell)
4
2 reps
RPE 6-7
5A
Pull-Up (Bodyweight)
4
8-12 reps
RPE 8-9
5B
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8-9
6A
Upright Row (Barbell)
4
8-12 reps
RPE 8-10
6B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
7A
Chest Supported Bicep Curl
3
8-12 reps
RPE 8-9
7B
Shrug (Dumbbell)
3
8-12 reps
RPE 8-9
8A
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8-9
8B
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Cardio
1
5 mins
RPE 5
2A
Band Pull Apart
4
10-15 reps
RPE 5
2B
Rotator Cuff
4
10-15 reps
RPE 6
3
Military Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4A
Front Raise
4
6 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
4
6 reps
RPE 8-9
5A
Face Pull
4
8-12 reps
RPE 8-9
5B
Y Raise
4
8-12 reps
RPE 8-9
6
Bench Press (Close Grip)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7A
Straight Bar Push Down
3
8-12 reps
RPE 8-9
7B
Ab Wheel
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Max Lift
1
1+ reps
RPE 10
2A
Bicep Curl (Cable)
4
12-15 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
2C
Alternating Dumbbell Curl
4
12-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 9
3B
Preacher Curl (EZ Bar)
4
12-15 reps
RPE 9
3C
Dumbbell Rollback
3
12-15 reps
RPE 9
4A
Hanging Leg Raise
3
15 reps
RPE 10
4B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 10
4C
Russian Twist
3
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Light Cardio1 Set
5 mins
@4
2A
Seated Row (Cable)4 Sets
8-12 Reps
@8-9
2B
Lat Pulldown4 Sets
8-12 Reps
@8-9
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4
Dropset Incline Bench Press4 Sets
@5-7
5A
Spoto Press4 Sets
2-5 Reps
@8-9
5B
Chest Fly (Machine)4 Sets
8-12 Reps
@8-9
6A
Incline Tate'S Press4 Sets
8-12 Reps
@8-9
6B
Cable Crunch4 Sets
8-12 Reps
@8-9
Day 2
1
Light Cardio1 Set
5 mins
@5
2A
Squat (Bodyweight)4 Sets
8-12 Reps
@3
2B
Back Extension4 Sets
8-12 Reps
@3
3
Front Squat (Barbell)1 Set
1+ Reps
@9
4A
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
@8-9
4B
Hamstring Curl4 Sets
8-12 Reps
@8-9
5A
Hack Squat4 Sets
8-12 Reps
@8-9
5B
Leg Extension4 Sets
8-12 Reps
@8-9
6A
Lying Leg Raise4 Sets
12 Reps
@8-9
6B
Weighted Situp4 Sets
12 Reps
@8-9
Day 3
1
Light Cardio1 Set
5 mins
@5
2A
Good Morning4 Sets
8-12 Reps
@8-9
2B
Seated Row (Cable)4 Sets
8-12 Reps
@8-9
3
Deadlift (Barbell)1 Set
1+ Reps
@9-10
4
Sumo Deadlift (Barbell)4 Sets
2 Reps
@6-7
5A
Pull-Up (Bodyweight)4 Sets
8-12 Reps
@8-9
5B
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
@8-9
6A
Upright Row (Barbell)4 Sets
8-12 Reps
@8-10
6B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@8-9
7A
Chest Supported Bicep Curl3 Sets
8-12 Reps
@8-9
7B
Shrug (Dumbbell)3 Sets
8-12 Reps
@8-9
8A
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@8-9
8B
Hanging Leg Raise3 Sets
8-12 Reps
@8-9
Day 4
1
Light Cardio1 Set
5 mins
@5
2A
Band Pull Apart4 Sets
10-15 Reps
@5
2B
Rotator Cuff4 Sets
10-15 Reps
@6
3
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
4A
Front Raise4 Sets
6 Reps
@8-9
4B
Lateral Raise (Dumbbell)4 Sets
6 Reps
@8-9
5A
Face Pull4 Sets
8-12 Reps
@8-9
5B
Y Raise4 Sets
8-12 Reps
@8-9
6
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
4 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
7A
Straight Bar Push Down3 Sets
8-12 Reps
@8-9
7B
Ab Wheel3 Sets
8-12 Reps
@8-9
Day 5
1
Max Lift1 Set
1+ Reps
@10
2A
Bicep Curl (Cable)4 Sets
12-15 Reps
@9
2B
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
@9
2C
Alternating Dumbbell Curl4 Sets
12-15 Reps
@9
3A
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
@9
3B
Preacher Curl (EZ Bar)4 Sets
12-15 Reps
@9
3C
Dumbbell Rollback3 Sets
12-15 Reps
@9
4A
Hanging Leg Raise3 Sets
15 Reps
@10
4B
Decline Sit Up (Bodyweight)3 Sets
15 Reps
@10
4C
Russian Twist3 Sets
15 Reps
@10