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BoostcampPNG

Rayman’s PPL x Arnold

by Raymond W.
1 athletes joined

Program Description

Build muscle.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 06:53
  • Last Edited
    Jan 08, 2025 11:08
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Chest Fly (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
5
Chest Fly (Machine)
3
1
8 reps
-
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
7
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
RPE 9
RPE 10
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
5
Overhead Tricep Extension (Cable)
2
1
8-12 reps
-
-
-
6
Chest Fly (Machine)
3
1
8 reps
-
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
8
Dip (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
-
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Shrug (Dumbbell)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Eat
3
5 reps
RPE 10
Week 1
1 / 7 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
8-12 Reps
-
Day 7
1
Eat
3 Sets
5 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Chest Fly (Machine)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
8
Dip (Bodyweight)
2 Sets
AMRAP
-
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
T-Bar Row
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Hanging Leg Raise
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-