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We tryin

by Jade Alexandra Waldeburg

Program Description

Get into a habit of going to the gym

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 14, 2024 07:16
  • Last Edited
    Jun 18, 2025 12:15

Summary

Get ready to transform your upper body with "We tryin," a dynamic 6-week program designed for those ready to elevate their strength and conditioning. Committing to four days a week, you'll focus on targeted workouts for arms, chest, and back, incorporating a variety of exercises like High Rows, Dumbbell Rows, and Hammer Curls. Each session is crafted to challenge your muscles and enhance your performance, ensuring you build strength and definition effectively. Perfect for anyone looking to push their limits in a full gym setting!
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
15 reps
-
-
2
Goblet Squat
2
1
5 reps
10 reps
-
-
3
Walking Lunge
2
1
8 reps
10 reps
-
-
4
Leg Extension
1
2
20 reps
25 reps
-
-
5
Good Morning
2
1
5 reps
8 reps
-
-
6
Straight Leg Calf Raise
1
1
10 reps
15 reps
-
-
7
Reverse Lunge (Bodyweight)
4
6 reps
-
8
Calf Raise (Bodyweight)
1
10 reps
-
9
Glute Kickback (Cable)
1
1
10 reps
20 reps
-
-
10
Wall Sit
3
2 reps
-
11
Suitcase Deadlift
1
1
88 reps
8 reps
-
-
12
Deadlift (Paused)
2
1
8 reps
10 reps
-
-
13
Hip Thrust (Dumbbell)
1
2
10 reps
15 reps
-
-
14
Glute Bridge (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
15
Romanian Deadlift (Barbell)
1
2
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
15 reps
-
-
2
Goblet Squat
2
1
5 reps
10 reps
-
-
3
Walking Lunge
2
1
8 reps
10 reps
-
-
4
Leg Extension
1
2
20 reps
25 reps
-
-
5
Good Morning
2
1
5 reps
8 reps
-
-
6
Straight Leg Calf Raise
1
1
10 reps
15 reps
-
-
7
Reverse Lunge (Bodyweight)
4
6 reps
-
8
Calf Raise (Bodyweight)
1
10 reps
-
9
Glute Kickback (Cable)
1
1
10 reps
20 reps
-
-
10
Wall Sit
3
2 reps
-
11
Suitcase Deadlift
1
1
88 reps
8 reps
-
-
12
Deadlift (Paused)
2
1
8 reps
10 reps
-
-
13
Hip Thrust (Dumbbell)
1
2
10 reps
15 reps
-
-
14
Glute Bridge (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
-
-
-
15
Romanian Deadlift (Barbell)
1
2
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
15 reps
20 reps
-
-
2
Goblet Squat
1
2
10 reps
15 reps
-
-
3
Walking Lunge
2
1
10 reps
12 reps
-
-
4
Leg Extension
2
1
30 reps
35 reps
-
-
5
Good Morning
2
1
10 reps
12 reps
-
-
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
-
-
7
Reverse Lunge (Bodyweight)
5
6 reps
-
8
Calf Raise (Bodyweight)
2
10 reps
-
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
-
-
-
10
Wall Sit
2
3
1 mins
2 mins
-
-
11
Suitcase Deadlift
3
8 reps
-
12
Deadlift (Paused)
3
1
8 reps
10 reps
-
-
13
Hip Thrust (Dumbbell)
2
2
10 reps
15 reps
-
-
14
Glute Bridge (Dumbbell)
1
1
2
8 reps
12 reps
10 reps
-
-
-
15
Romanian Deadlift (Barbell)
1
3
1
8 reps
10 reps
12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
15 reps
-
2
Power Shrug
2
15 reps
-
3
Wrist Curls
3
10 reps
-
4
Neck Flexion
1
10 reps
-
5
Dumbbell Row
2
1
8 reps
10 reps
-
-
6
Lat Pulldown
2
15 reps
-
7
Hammer Curl
2
15 reps
-
8
Wide Grip Lat Pulldown
1
1
1
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
2
1
15 reps
20 reps
25 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
15 reps
-
2
Power Shrug
2
15 reps
-
3
Wrist Curls
3
10 reps
-
4
Neck Flexion
1
10 reps
-
5
Dumbbell Row
2
1
8 reps
10 reps
-
-
6
Lat Pulldown
2
15 reps
-
7
Hammer Curl
2
15 reps
-
8
Wide Grip Lat Pulldown
1
1
1
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
2
1
15 reps
20 reps
25 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
-
2
Power Shrug
3
15 reps
-
3
Wrist Curls
4
10 reps
-
4
Neck Flexion
2
10 reps
-
5
Dumbbell Row
3
1
8 reps
10 reps
-
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
-
2
Power Shrug
3
15 reps
-
3
Wrist Curls
4
10 reps
-
4
Neck Flexion
2
10 reps
-
5
Dumbbell Row
3
1
8 reps
10 reps
-
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
-
2
Power Shrug
3
15 reps
-
3
Wrist Curls
4
10 reps
-
4
Neck Flexion
2
10 reps
-
5
Dumbbell Row
3
1
8 reps
10 reps
-
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
-
2
Power Shrug
3
15 reps
-
3
Wrist Curls
4
10 reps
-
4
Neck Flexion
2
10 reps
-
5
Dumbbell Row
3
1
8 reps
10 reps
-
-
6
Lat Pulldown
3
15 reps
-
7
Hammer Curl
3
15 reps
-
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
-
-
-
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
5 reps
-
2
Wall Press Dead Bug
3
5 reps
-
3
Plank Walkout
4
5 reps
-
4
Wood Chop
2
15 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Windshield Wipers
2
20 reps
-
7
Landmine Oblique Twist
2
10 reps
-
8
Cat Cow Stretch
1
20 reps
-
9
Push Up (Knees)
3
10 reps
-
10
Turkish Get Up
2
5 reps
-
11
90-90s
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
5 reps
-
2
Wall Press Dead Bug
3
5 reps
-
3
Plank Walkout
4
5 reps
-
4
Wood Chop
2
15 reps
-
5
Kettlebell Halo
3
10 reps
-
6
Windshield Wipers
2
20 reps
-
7
Landmine Oblique Twist
2
10 reps
-
8
Cat Cow Stretch
1
20 reps
-
9
Push Up (Knees)
3
10 reps
-
10
Turkish Get Up
2
5 reps
-
11
90-90s
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
-
2
Wall Press Dead Bug
4
5 reps
-
3
Plank Walkout
5
5 reps
-
4
Wood Chop
2
1
15 reps
101 reps
-
-
5
Kettlebell Halo
4
10 reps
-
6
Windshield Wipers
2
1
20 reps
15 reps
-
-
7
Landmine Oblique Twist
3
10 reps
-
8
Cat Cow Stretch
2
20 reps
-
9
Push Up (Knees)
4
10 reps
-
10
Turkish Get Up
3
5 reps
-
11
90-90s
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
-
2
Wall Press Dead Bug
4
5 reps
-
3
Plank Walkout
5
5 reps
-
4
Wood Chop
2
1
15 reps
101 reps
-
-
5
Kettlebell Halo
4
10 reps
-
6
Windshield Wipers
2
1
20 reps
15 reps
-
-
7
Landmine Oblique Twist
3
10 reps
-
8
Cat Cow Stretch
2
20 reps
-
9
Push Up (Knees)
4
10 reps
-
10
Turkish Get Up
3
5 reps
-
11
90-90s
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
-
2
Wall Press Dead Bug
4
5 reps
-
3
Plank Walkout
5
5 reps
-
4
Wood Chop
2
1
15 reps
101 reps
-
-
5
Kettlebell Halo
4
10 reps
-
6
Windshield Wipers
2
1
20 reps
15 reps
-
-
7
Landmine Oblique Twist
3
10 reps
-
8
Cat Cow Stretch
2
20 reps
-
9
Push Up (Knees)
4
10 reps
-
10
Turkish Get Up
3
5 reps
-
11
90-90s
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
-
2
Wall Press Dead Bug
4
5 reps
-
3
Plank Walkout
5
5 reps
-
4
Wood Chop
2
1
15 reps
101 reps
-
-
5
Kettlebell Halo
4
10 reps
-
6
Windshield Wipers
2
1
20 reps
15 reps
-
-
7
Landmine Oblique Twist
3
10 reps
-
8
Cat Cow Stretch
2
20 reps
-
9
Push Up (Knees)
4
10 reps
-
10
Turkish Get Up
3
5 reps
-
11
90-90s
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
20 reps
-
4
Hamstring Stretch with Rotation
1
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
High Row
2 Sets
15 Reps
-
2
Power Shrug
2 Sets
15 Reps
-
3
Wrist Curls
3 Sets
10 Reps
-
4
Neck Flexion
1 Set
10 Reps
-
5
Dumbbell Row
2 Sets
1 Set
8 Reps
10 Reps
-
-
6
Lat Pulldown
2 Sets
15 Reps
-
7
Hammer Curl
2 Sets
15 Reps
-
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
25 Reps
20 Reps
-
-
-
9
Reverse Pec Deck
1 Set
2 Sets
1 Set
15 Reps
20 Reps
25 Reps
-
-
-
Day 4
1
Stretching
1 Set
25 mins
-
2
Cat Cow Stretch
1 Set
20 Reps
-
3
World's Greatest Stretch
2 Sets
20 Reps
-
4
Hamstring Stretch with Rotation
1 Set
15 Reps
-
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
15 Reps
-
-
2
Goblet Squat
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Walking Lunge
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
Leg Extension
1 Set
2 Sets
20 Reps
25 Reps
-
-
5
Good Morning
2 Sets
1 Set
5 Reps
8 Reps
-
-
6
Straight Leg Calf Raise
1 Set
1 Set
10 Reps
15 Reps
-
-
7
Reverse Lunge (Bodyweight)
4 Sets
6 Reps
-
8
Calf Raise (Bodyweight)
1 Set
10 Reps
-
9
Glute Kickback (Cable)
1 Set
1 Set
10 Reps
20 Reps
-
-
10
Wall Sit
3 Sets
2 Reps
-
11
Suitcase Deadlift
1 Set
1 Set
88 Reps
8 Reps
-
-
12
Deadlift (Paused)
2 Sets
1 Set
8 Reps
10 Reps
-
-
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
-
-
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
-
-
-
15
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
Day 3
1
Roman Chair Sit Up
3 Sets
5 Reps
-
2
Wall Press Dead Bug
3 Sets
5 Reps
-
3
Plank Walkout
4 Sets
5 Reps
-
4
Wood Chop
2 Sets
15 Reps
-
5
Kettlebell Halo
3 Sets
10 Reps
-
6
Windshield Wipers
2 Sets
20 Reps
-
7
Landmine Oblique Twist
2 Sets
10 Reps
-
8
Cat Cow Stretch
1 Set
20 Reps
-
9
Push Up (Knees)
3 Sets
10 Reps
-
10
Turkish Get Up
2 Sets
5 Reps
-
11
90-90s
3 Sets
8 Reps
-