RP ~ WHOLE BODY SPLIT ~ 5 DAYS / WEEK

by

17 athletes joined

Program Description

RP TRAINING STYLE WHOLE BODY 5 days week

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 15, 2024 10:54
Last Edited
Jan 29, 2025 04:49

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Leg Press

3

-

2

Leg Extension

3

-

3

Leg Curl

3

-

4

Hack Squat

3

-

5

Seated Calf Raise

4

-

Day 1

1

Leg Press

3

-

2

Leg Extension

3

-

3

Leg Curl

3

-

4

Hack Squat

3

-

5

Seated Calf Raise

4

-

Day 1

1

Leg Press

3

-

2

Leg Extension

3

-

3

Leg Curl

3

-

4

Hack Squat

3

-

5

Seated Calf Raise

4

-

Day 1

1

Leg Press

3

-

2

Leg Extension

3

-

3

Leg Curl

3

-

4

Hack Squat

3

-

5

Seated Calf Raise

4

-

Day 2

1

Incline Chest Press (Machine)

3

-

2

Pec Deck (Machine)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Machine)

4

-

Day 2

1

Incline Chest Press (Machine)

3

-

2

Pec Deck (Machine)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Machine)

4

-

Day 2

1

Incline Chest Press (Machine)

3

-

2

Pec Deck (Machine)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Machine)

4

-

Day 2

1

Incline Chest Press (Machine)

3

-

2

Pec Deck (Machine)

3

-

3

Skull Crusher (Dumbbell)

3

-

4

Tricep Pushdown (Cable)

3

-

5

Lateral Raise (Machine)

4

-

Day 3

1

Pull-Up (Bodyweight)

3

-

2

Seated Row (Cable)

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Concentration Curl

3

-

5

Lateral Raise (Machine)

4

-

Day 3

1

Pull-Up (Bodyweight)

3

-

2

Seated Row (Cable)

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Concentration Curl

3

-

5

Lateral Raise (Machine)

4

-

Day 3

1

Pull-Up (Bodyweight)

3

-

2

Seated Row (Cable)

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Concentration Curl

3

-

5

Lateral Raise (Machine)

4

-

Day 3

1

Pull-Up (Bodyweight)

3

-

2

Seated Row (Cable)

3

-

3

Bicep Curl (Dumbbell)

3

-

4

Concentration Curl

3

-

5

Lateral Raise (Machine)

4

-

Day 4

1

Single Leg Press

3

-

2

Lying Leg Curl

3

-

3

Leg Press

3

-

4

Leg Extension

3

-

5

Standing Calf Raise

4

-

Day 4

1

Single Leg Press

3

-

2

Lying Leg Curl

3

-

3

Leg Press

3

-

4

Leg Extension

3

-

5

Standing Calf Raise

4

-

Day 4

1

Single Leg Press

3

-

2

Lying Leg Curl

3

-

3

Leg Press

3

-

4

Leg Extension

3

-

5

Standing Calf Raise

4

-

Day 4

1

Single Leg Press

3

-

2

Lying Leg Curl

3

-

3

Leg Press

3

-

4

Leg Extension

3

-

5

Standing Calf Raise

4

-

Day 5

1

Lateral Raise (Dumbbell)

4

-

2

Tricep Extension (Cable)

3

-

3

JM Press

3

-

4

Incline Chest Press (Machine)

3

-

5

Bicep Curl (Machine)

3

-

6

Hammer Curl (Cable)

3

-

7

Pull-Up (Bodyweight)

3

-

Day 5

1

Lateral Raise (Dumbbell)

4

-

2

Tricep Extension (Cable)

3

-

3

JM Press

3

-

4

Incline Chest Press (Machine)

3

-

5

Bicep Curl (Machine)

3

-

6

Hammer Curl (Cable)

3

-

7

Pull-Up (Bodyweight)

3

-

Day 5

1

Lateral Raise (Dumbbell)

4

-

2

Tricep Extension (Cable)

3

-

3

JM Press

3

-

4

Incline Chest Press (Machine)

3

-

5

Bicep Curl (Machine)

3

-

6

Hammer Curl (Cable)

3

-

7

Pull-Up (Bodyweight)

3

-

Day 5

1

Lateral Raise (Dumbbell)

4

-

2

Tricep Extension (Cable)

3

-

3

JM Press

3

-

4

Incline Chest Press (Machine)

3

-

5

Bicep Curl (Machine)

3

-

6

Hammer Curl (Cable)

3

-

7

Pull-Up (Bodyweight)

3

-

Day 1

1

Leg Press

3 Sets

-

2

Leg Extension

3 Sets

-

3

Leg Curl

3 Sets

-

4

Hack Squat

3 Sets

-

5

Seated Calf Raise

4 Sets

-

Day 2

1

Incline Chest Press (Machine)

3 Sets

-

2

Pec Deck (Machine)

3 Sets

-

3

Skull Crusher (Dumbbell)

3 Sets

-

4

Tricep Pushdown (Cable)

3 Sets

-

5

Lateral Raise (Machine)

4 Sets

-

Day 3

1

Pull-Up (Bodyweight)

3 Sets

-

2

Seated Row (Cable)

3 Sets

-

3

Bicep Curl (Dumbbell)

3 Sets

-

4

Concentration Curl

3 Sets

-

5

Lateral Raise (Machine)

4 Sets

-

Day 4

1

Single Leg Press

3 Sets

-

2

Lying Leg Curl

3 Sets

-

3

Leg Press

3 Sets

-

4

Leg Extension

3 Sets

-

5

Standing Calf Raise

4 Sets

-

Day 5

1

Lateral Raise (Dumbbell)

4 Sets

-

2

Tricep Extension (Cable)

3 Sets

-

3

JM Press

3 Sets

-

4

Incline Chest Press (Machine)

3 Sets

-

5

Bicep Curl (Machine)

3 Sets

-

6

Hammer Curl (Cable)

3 Sets

-

7

Pull-Up (Bodyweight)

3 Sets

-