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BoostcampPNG

Personal ric

by Ricardo H.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2025 03:10
  • Last Edited
    Feb 11, 2025 12:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Smith Machine)
5 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Smith Machine)
5 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Hip Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Leg Press
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
2
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@9
3
Face Away Cable Curl
3 Sets
8-12 Reps
@9
4
French Press
4 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@9
Day 2
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Hip Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Leg Press
3 Sets
12-15 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9