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REVALONGE

by Radoslav Mechev

Program Description

HYPERTROPHY

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 03:36
  • Last Edited
    Jun 18, 2025 10:07

Summary

**REVALONGE** is a comprehensive 10-week program designed to sculpt and strengthen your entire body with four focused training days each week. This program combines targeted exercises for both upper and lower body, utilizing a full gym setup to maximize your gains. Each session includes a mix of compound and isolation movements, ensuring balanced muscle development and improved performance. Get ready to elevate your fitness journey and achieve your strength goals with structured workouts that push your limits!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl (Cable)
2
10-15 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Assisted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Leg Extension
3
8-12 reps
RPE 10
3
Abs Crunch (Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Squat (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@9
@9
2
Lying Leg Curl
2 Sets
8-12 Reps
@10
3
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@9
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9
3
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
Day 1
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
6
Pull-Up (Assisted)
2 Sets
10-15 Reps
@10