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RevalonGePRiME

by Radoslav M.
2 athletes joined

Program Description

Hypertrophy Program For Beginners

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 05:27
  • Last Edited
    Feb 14, 2025 01:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
4A
Hammer Curl
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Leg Press
3 Sets
6-10 Reps
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-20 Reps
@10
5B
Abs Crunch (Machine)
3 Sets
10-20 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
2
Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Seated Row (Machine)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10