Program Description
**Ria Workout Routine** Embark on a transformative 12-week journey with the Ria Workout Routine, designed for those ready to elevate their fitness game. This program features 48 workout days packed with a variety of exercises targeting all major muscle groups, including compound lifts like the Dumbbell Bench Press and isolation movements such as Tricep Pushdowns. Each session is crafted to maximize strength gains and improve endurance, ensuring you stay motivated and challenged throughout. Get ready to sculpt your body and boost your performance with a balanced mix of strength training and cardio!
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 04, 2026 10:48
- Last EditedFeb 04, 2026 11:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Hamstrings
12.2%
Abs
11.1%
Triceps
8.1%
Upper Back
8.1%
Quadriceps
8.1%
Front Delts
7.1%
Lats
6.1%
Biceps
5.1%
Cardio
4.7%
Chest
4.1%
Middle Delts
4.1%
Lower Back
2%
Rear Delts
2%
Calves
2%
Adductors
1%
Abductors
1%
Forearms
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Plank
3
-
6
Cardio (LISS)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Hip Thrust (Machine)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hanging Leg Raise
3
-
6
Cardio (Zone 2)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
-
2
Single Arm Row (Dumbbell)
6
-
3
Lateral Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Cardio (LISS)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Standing Calf Raise
3
-
5
Russian Twist (Dumbbell)
3
-
6
Cardio (Zone 2)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
-
2
Lat Pulldown3 Sets
-
3
Seated Overhead Press (Dumbbell)3 Sets
-
4
Tricep Pushdown (Cable)3 Sets
-
5
Plank3 Sets
-
6
Cardio (LISS)1 Set
-
Day 2
1
Goblet Squat3 Sets
-
2
Hip Thrust (Machine)3 Sets
-
3
Leg Press (45 Degrees)3 Sets
-
4
Lying Leg Curl3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Cardio (Zone 2)3 Sets
-
Day 3
1
Plank to Push Up3 Sets
-
2
Single Arm Row (Dumbbell)6 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Face Pull3 Sets
-
5
Bicep Curl (Dumbbell)3 Sets
-
6
Cardio (LISS)1 Set
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
-
3
Glute Kickback (Cable)3 Sets
-
4
Standing Calf Raise3 Sets
-
5
Russian Twist (Dumbbell)3 Sets
-
6
Cardio (Zone 2)2 Sets
-