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BoostcampPNG

Ritas Plan (pre)

by Alex

Program Description

Toning

Program Overview

  • Level
    Beginner
  • Goal
    Women's, Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2026 10:18
  • Last Edited
    Mar 22, 2026 08:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Hamstrings
11.4%
Triceps
11.4%
Quadriceps
8.6%
Front Delts
8.6%
Biceps
8.6%
Chest
5.7%
Lats
5.7%
Upper Back
5.7%
Middle Delts
5.7%
Adductors
4.3%
Abs
4.3%
Rear Delts
2.9%
Forearms
2.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4
12 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
4
8 reps
RPE 8
5
Glute Kickback
4
8 reps
RPE 10
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
7
Face Away Cable Curl
4
8 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
4 Sets
12 Reps
8 Reps
8 Reps
@5
@7
@10
2
Chest Press (Machine)
4 Sets
8 Reps
@9
3
Pull-Up (Assisted)
4 Sets
8 Reps
@9
4
Lateral Raise (Cable)
4 Sets
8 Reps
@8
5
Glute Kickback
4 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
7
Face Away Cable Curl
4 Sets
8 Reps
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
4 Sets
12 Reps
8 Reps
8 Reps
@5
@7
@10
2
Chest Press (Machine)
4 Sets
8 Reps
@9
3
Pull-Up (Assisted)
4 Sets
8 Reps
@9
4
Lateral Raise (Cable)
4 Sets
8 Reps
@8
5
Glute Kickback
4 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
7
Face Away Cable Curl
4 Sets
8 Reps
@8