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BoostcampPNG

Absolutely Ripped

by Stefano Tavella

Program Description

Tone Up

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 12, 2025 06:00
  • Last Edited
    Jan 12, 2025 06:23
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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
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Dip (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
-
2
Barbell Row
3
8-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Pull-Up (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Dumbbell Row
4
8-10 reps
-
3
Hammer Curl
3
12-15 reps
-
4
Arnold Press
3
8-10 reps
-
5
Chest Fly (Dumbbell)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Dip (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
5-6 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Lunge (Barbell)
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
20 Reps
-
5
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Dumbbell Row
4 Sets
8-10 Reps
-
3
Hammer Curl
3 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
8-10 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-