logo
BoostcampPNG

MAN

by Raoul T.

Program Description

This program is designed to be a 3 day-a-week full-body routine, with one day focused on pushing exercises and another on pulling exercises. Each day also includes training of the antagonist arm muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 07, 2024 04:54
  • Last Edited
    Jun 18, 2025 10:43

Summary

Transform your physique in just 3 weeks with the MAN program, designed for those ready to push their limits. This 4-day-a-week regimen focuses on a balanced mix of push and pull workouts, utilizing supersets to maximize muscle engagement and efficiency. Expect to build strength and definition with exercises like Cable Rear Delt Flys, Preacher Curls, and Wide Grip Pull-Ups, all tailored to challenge your body and elevate your performance. Equip yourself with a full gym and get ready to unleash your potential!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
15 reps
RPE 10
2
Standing Calf Raise
3
15 reps
RPE 10
3
Push Up (Incline)
1
4
22 reps
17 reps
RPE 10
RPE 10
4
Wide Grip Pull-Up
1
4
15 reps
12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7A
Hack Squat
3
12 reps
RPE 10
7B
Wrist Curls
3
15 reps
RPE 10
8
Neck Curl
3
15 reps
RPE 10
9
Neck Extension
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Hack Squat
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Hack Squat
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 10
2
Push Up (Weighted)
3
15 reps
RPE 10
3
Single Preacher Curl
3
12 reps
RPE 10
4
Overhead Extension (EZ Bar)
3
12 reps
RPE 10
5
Back Extension
3
20 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
7
Seated Hamstring Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Seated Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Seated Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
1B
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
2A
Chest Press (Machine)
3
10 reps
RPE 10
2B
Preacher Curl (Barbell)
3
10 reps
RPE 10
3
Push Up (Incline)
4
50 reps
RPE 10
4A
Leg Press (45 Degrees)
3
12 reps
RPE 10
4B
Wrist Curls
3
15 reps
RPE 10
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
8 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
10 reps
RPE 10
2B
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
3A
Lateral Raise (Cable)
3
15 reps
RPE 10
3B
Back Extension
3
20 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 3
1A
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
1B
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
2A
Chest Press (Machine)
3 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
3
Push Up (Incline)
4 Sets
50 Reps
@10
4A
Leg Press (45 Degrees)
3 Sets
12 Reps
@10
4B
Wrist Curls
3 Sets
15 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 4
1A
Wide Grip Pull-Up
3 Sets
8 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
2A
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
2B
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@10
3A
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3B
Back Extension
3 Sets
20 Reps
@10
4
Seated Hamstring Curl
3 Sets
15 Reps
@10
Day 1
1
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
2
Standing Calf Raise
3 Sets
15 Reps
@10
3
Push Up (Incline)
1 Set
4 Sets
22 Reps
17 Reps
@10
@10
4
Wide Grip Pull-Up
1 Set
4 Sets
15 Reps
12 Reps
@10
@10
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
7A
Hack Squat
3 Sets
12 Reps
@10
7B
Wrist Curls
3 Sets
15 Reps
@10
8
Neck Curl
3 Sets
15 Reps
@10
9
Neck Extension
3 Sets
15 Reps
@10
Day 2
1
Seated Row (Machine)
3 Sets
10 Reps
@10
2
Push Up (Weighted)
3 Sets
15 Reps
@10
3
Single Preacher Curl
3 Sets
12 Reps
@10
4
Overhead Extension (EZ Bar)
3 Sets
12 Reps
@10
5
Back Extension
3 Sets
20 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@10
7
Seated Hamstring Curl
3 Sets
15 Reps
@10