IntermediateFree

STT: Vol. 2 - Scrappy + Sketchy

Bring your big balls for some big lifts.

Tank· Aug 2024

5athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13%

Abs

9.8%

Front Delts

9.7%

Biceps

8.8%

Triceps

8.4%

Glutes

7.5%

Hamstrings

7.5%

Quadriceps

6.9%

Lats

6.3%

Chest

5.6%

Middle Delts

4.7%

Rear Delts

4.7%

Lower Back

4.1%

Forearms

1.9%

Adductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@4
Superset
2A	Seated Row (Cable)	4	8–12 reps	@8–9
2B	Lat Pulldown	4	8–12 reps	@8–9
3	Incline Bench Press (Barbell)	1	15 reps	@8–9
		1	12 reps	@8–9
		1	8 reps	@8–9
		1	6 reps	@8–9
		1	4 reps	@8–9
4	Dropset Incline Bench Press	4	0+ reps	@5–7
Superset
5A	Spoto Press	4	2–5 reps	@8–9
5B	Chest Fly (Machine)	4	8–12 reps	@8–9
Superset
6A	Incline Tate'S Press	4	8–12 reps	@8–9
6B	Cable Crunch	4	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Squat (Bodyweight)	4	8–12 reps	@3
2B	Back Extension	4	8–12 reps	@3
3	Front Squat (Barbell)	1	1+ reps	@9
Superset
4A	Bulgarian Split Squat (Dumbbell)	4	8–12 reps	@8–9
4B	Hamstring Curl	4	8–12 reps	@8–9
Superset
5A	Hack Squat	4	8–12 reps	@8–9
5B	Leg Extension	4	8–12 reps	@8–9
Superset
6A	Lying Leg Raise	4	12 reps	@8–9
6B	Weighted Situp	4	12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Good Morning	4	8–12 reps	@8–9
2B	Seated Row (Cable)	4	8–12 reps	@8–9
3	Deadlift (Barbell)	1	1+ reps	@9–10
4	Sumo Deadlift (Barbell)	4	2 reps	@6–7
Superset
5A	Pull-Up (Bodyweight)	4	8–12 reps	@8–9
5B	Single Arm Row (Dumbbell)	4	8–12 reps	@8–9
Superset
6A	Upright Row (Barbell)	4	8–12 reps	@8–10
6B	Bicep Curl (EZ Bar)	4	8–12 reps	@8–9
Superset
7A	Chest Supported Bicep Curl	3	8–12 reps	@8–9
7B	Shrug (Dumbbell)	3	8–12 reps	@8–9
Superset
8A	Rear Delt Fly (Machine)	3	8–12 reps	@8–9
8B	Hanging Leg Raise	3	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Light Cardio	1	5 min	@5
Superset
2A	Band Pull Apart	4	10–15 reps	@5
2B	Rotator Cuff	4	10–15 reps	@6
3	Military Press (Barbell)	1	15 reps	@8–9
		1	12 reps	@8–9
		1	8 reps	@8–9
		1	6 reps	@8–9
		1	4 reps	@8–9
Superset
4A	Front Raise	4	6 reps	@8–9
4B	Lateral Raise (Dumbbell)	4	6 reps	@8–9
Superset
5A	Face Pull	4	8–12 reps	@8–9
5B	Y Raise	4	8–12 reps	@8–9
6	Bench Press (Close Grip)	1	15 reps	@8–9
		1	12 reps	@8–9
		1	8 reps	@8–9
		1	6 reps	@8–9
		1	4 reps	@8–9
Superset
7A	Straight Bar Push Down	3	8–12 reps	@8–9
7B	Ab Wheel	3	8–12 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Max Lift	1	1+ reps	@10
Superset
2A	Bicep Curl (Cable)	4	12–15 reps	@9
2B	Overhead Tricep Extension (Cable)	4	12–15 reps	@9
2C	Alternating Dumbbell Curl	4	12–15 reps	@9
Superset
3A	Tricep Rope Push Down (Cable)	4	12–15 reps	@9
3B	Preacher Curl (EZ Bar)	4	12–15 reps	@9
3C	Dumbbell Rollback	3	12–15 reps	@9
Superset
4A	Hanging Leg Raise	3	15 reps	@10
4B	Decline Sit Up (Bodyweight)	3	15 reps	@10
4C	Russian Twist	3	15 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, STT: Vol. 2 - Scrappy + Sketchy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

STT: Vol. 2 - Scrappy + Sketchy is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

STT: Vol. 2 - Scrappy + Sketchy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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