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RAGNAROK

by Anton M.

Program Description

Basic Overview Basic Upper/Lower split done with some slight modifications to address neglecting muscles that are vital to the physique of many lifters and athletes. Weekly volume is on the lower end at roughly (3-6) sets per muscle per session. Weekly Schedule Day 1: Upper A Day 2: Lower A Day 3: Rest Day 4: Upper B Day 5: Lower B Day 6: Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 30, 2025 05:59
  • Last Edited
    Jan 30, 2025 06:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5 reps
-
1B
Pull-Up (Weighted)
2
6 reps
-
2A
Incline Bench Press (Dumbbell)
2
6 reps
-
2B
Seated Row (Cable)
2
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4A
Tricep Pushdown (Cable)
3
10 reps
-
4B
Alternating Dumbbell Curl
3
6 reps
-
5
Hanging Leg Raise
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2
Leg Curl
3
8 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Walking Lunge (Dumbbell)
2
8 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6 reps
-
1B
Pull Up (Neutral Grip)
2
6 reps
-
2
Bench Press (Dumbbell)
2
6 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Hanging Leg Raise
3
6 reps
-
6
Skull Crusher (Dumbbell)
3
10 reps
-
7
Preacher Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Wrist Curls
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
5 Reps
-
1B
Pull-Up (Weighted)
2 Sets
6 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
-
2B
Seated Row (Cable)
2 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4B
Alternating Dumbbell Curl
3 Sets
6 Reps
-
5
Hanging Leg Raise
3 Sets
6 Reps
-
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Squat (Smith Machine)
2 Sets
8 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
8 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
12 Reps
-
Day 3
1A
Overhead Press (Barbell)
2 Sets
6 Reps
-
1B
Pull Up (Neutral Grip)
2 Sets
6 Reps
-
2
Bench Press (Dumbbell)
2 Sets
6 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8 Reps
-
4
Dip (Bodyweight)
2 Sets
8 Reps
-
5A
Lateral Raise (Cable)
3 Sets
8 Reps
-
5B
Hanging Leg Raise
3 Sets
6 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
7
Preacher Curl
3 Sets
8 Reps
-
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
-
2
Lying Leg Curl
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Wrist Curls
2 Sets
12 Reps
-