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Rat Race

by Sushant Chhetry
1 athletes joined

Program Description

This intermediate lifter program is designed for people who have a busy schedule but still trying to get ripped and athletic. The program is a 3-day upper-lower split that focuses on efficiency, ensuring you can complete your workouts in 45-60 minutes while maintaining intensity and volume for hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 26, 2024 01:22
  • Last Edited
    Oct 26, 2024 01:49
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
70%
2
Pull-Up (Bodyweight)
1 Set
10 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Barbell Row
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Run
1 Set
45 mins
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
20 Reps
-
Day 4
1
Run
1 Set
45 mins
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Lat Pulldown
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
4A
Face Pull
3 Sets
15 Reps
@6.5
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6.5
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
Day 6
1
Run
1 Set
60 mins
-