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BoostcampPNG

RPV U/L 1.0

by Joel K.
1 athletes joined

Program Description

Just trying out

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 06:43
  • Last Edited
    Dec 02, 2024 07:13
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
-
2
Pull-Up (Assisted)
4
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Bicep Curl (Cable)
3
12 reps
-
6B
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Overhead Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
12 reps
-
6A
Skull Crusher (Barbell)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
4 Reps
-
2
Pull-Up (Assisted)
4 Sets
6 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6A
Bicep Curl (Cable)
3 Sets
12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Trap Bar Deadlift
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Chest Press (Machine)
4 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6A
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
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