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Vitor st pro

by victor C.

Program Description

**Vitor st pro** is a comprehensive 5-week program designed for beginners focused on muscle building and sculpting. With 25 sessions scheduled over the duration, each workout lasts about 80 minutes, ensuring a thorough training experience. This program incorporates a variety of exercises targeting all major muscle groups, utilizing a full gym setup to maximize your results. Get ready to transform your physique with structured workouts that promote strength and endurance while keeping you motivated every step of the way!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 04, 2025 10:47
  • Last Edited
    Aug 12, 2025 12:24

Summary

Unlock your potential with the Vitor st pro program, a dynamic 5-week journey designed for serious lifters. This 4-day-a-week regimen focuses on building strength and muscle through a mix of bodyweight and machine exercises, targeting all major muscle groups. Each session incorporates high-intensity movements like weighted push-ups and cable tricep pushdowns, ensuring you challenge your limits while maximizing results. Perfect for those ready to elevate their training and achieve a well-rounded physique.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Triceps
14%
Chest
9.9%
Lats
9.3%
Biceps
9.3%
Front Delts
7.6%
Abs
7.6%
Quadriceps
5.9%
Hamstrings
5.9%
Rear Delts
5.2%
Middle Delts
3.9%
Glutes
3.9%
Adductors
1.2%
Forearms
1%
Lower Back
1%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
12 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 8
4
Seated Row (Cable)
4
8-12 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Reverse Pec Deck
4
15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
12 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 8
4
Seated Row (Cable)
4
8-12 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Reverse Pec Deck
4
15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
12 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 8
4
Seated Row (Cable)
4
8-12 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Reverse Pec Deck
4
15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
12 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 8
4
Seated Row (Cable)
4
8-12 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Reverse Pec Deck
4
15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
12 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
5
8-12 reps
RPE 8
4
Seated Row (Cable)
4
8-12 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Reverse Pec Deck
4
15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Leg Press
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Squat (Barbell)
1
1
1
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Leg Extension
2
10-15 reps
RPE 8
7
Leg Curl
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Leg Press
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Squat (Barbell)
1
1
1
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Leg Extension
2
10-15 reps
RPE 8
7
Leg Curl
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Leg Press
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Squat (Barbell)
1
1
1
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Leg Extension
2
10-15 reps
RPE 8
7
Leg Curl
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Leg Press
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Squat (Barbell)
1
1
1
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Leg Extension
2
10-15 reps
RPE 8
7
Leg Curl
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
12 reps
RPE 8
2
Plank
3
1 mins
RPE 8
3
Leg Press
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
5
Squat (Barbell)
1
1
1
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Leg Extension
2
10-15 reps
RPE 8
7
Leg Curl
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
12-15 reps
RPE 8
4
Seated Row (Cable)
4
12-15 reps
RPE 9
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
4
12-15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
12-15 reps
RPE 8
4
Seated Row (Cable)
4
12-15 reps
RPE 9
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
4
12-15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
12-15 reps
RPE 8
4
Seated Row (Cable)
4
12-15 reps
RPE 9
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
4
12-15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
12-15 reps
RPE 8
4
Seated Row (Cable)
4
12-15 reps
RPE 9
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
4
12-15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
12-15 reps
RPE 8
4
Seated Row (Cable)
4
12-15 reps
RPE 9
5
Pull-Up (Assisted)
4
12 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
4
12-15 reps
RPE 7
8
Bicep Curl (Cable)
4
15 reps
RPE 7
9
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
3-6 reps
RPE 9
4
Seated Row (Cable)
4
3-6 reps
RPE 9
5
Pull-Up (Assisted)
4
3-6 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
3-6 reps
RPE 9
7
Reverse Pec Deck
4
3-6 reps
RPE 9
8
Bicep Curl (Cable)
4
3-6 reps
RPE 9
9
Tricep Pushdown (Cable)
4
3-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
3-6 reps
RPE 9
4
Seated Row (Cable)
4
3-6 reps
RPE 9
5
Pull-Up (Assisted)
4
3-6 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
3-6 reps
RPE 9
7
Reverse Pec Deck
4
3-6 reps
RPE 9
8
Bicep Curl (Cable)
4
3-6 reps
RPE 9
9
Tricep Pushdown (Cable)
4
3-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
3-6 reps
RPE 9
4
Seated Row (Cable)
4
3-6 reps
RPE 9
5
Pull-Up (Assisted)
4
3-6 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
3-6 reps
RPE 9
7
Reverse Pec Deck
4
3-6 reps
RPE 9
8
Bicep Curl (Cable)
4
3-6 reps
RPE 9
9
Tricep Pushdown (Cable)
4
3-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
3-6 reps
RPE 9
4
Seated Row (Cable)
4
3-6 reps
RPE 9
5
Pull-Up (Assisted)
4
3-6 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
3-6 reps
RPE 9
7
Reverse Pec Deck
4
3-6 reps
RPE 9
8
Bicep Curl (Cable)
4
3-6 reps
RPE 9
9
Tricep Pushdown (Cable)
4
3-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
15 reps
70%
2
Push Up (Weighted)
2
AMRAP
RPE 7
3
Incline Bench Press (Smith Machine)
6
3-6 reps
RPE 9
4
Seated Row (Cable)
4
3-6 reps
RPE 9
5
Pull-Up (Assisted)
4
3-6 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
3-6 reps
RPE 9
7
Reverse Pec Deck
4
3-6 reps
RPE 9
8
Bicep Curl (Cable)
4
3-6 reps
RPE 9
9
Tricep Pushdown (Cable)
4
3-6 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Hanging Knee Raise
3 Sets
12 Reps
70%
2
Push Up (Weighted)
2 Sets
AMRAP
@7
3
Incline Bench Press (Smith Machine)
5 Sets
8-12 Reps
@8
4
Seated Row (Cable)
4 Sets
8-12 Reps
@8
5
Pull-Up (Assisted)
4 Sets
12 Reps
@8
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
7
Reverse Pec Deck
4 Sets
15 Reps
@7
8
Bicep Curl (Cable)
4 Sets
15 Reps
@7
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 2
1
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
2
Plank
3 Sets
1 mins
@8
3
Leg Press
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@6
@6.5
@7
@7.5
@8
@8.5
@9
6
Leg Extension
2 Sets
10-15 Reps
@8
7
Leg Curl
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 3
1
Hanging Knee Raise
3 Sets
15 Reps
70%
2
Push Up (Weighted)
2 Sets
AMRAP
@7
3
Incline Bench Press (Smith Machine)
6 Sets
12-15 Reps
@8
4
Seated Row (Cable)
4 Sets
12-15 Reps
@9
5
Pull-Up (Assisted)
4 Sets
12 Reps
@8
6
Standing Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
7
Reverse Pec Deck
4 Sets
12-15 Reps
@7
8
Bicep Curl (Cable)
4 Sets
15 Reps
@7
9
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 4
1
Hanging Knee Raise
3 Sets
15 Reps
70%
2
Push Up (Weighted)
2 Sets
AMRAP
@7
3
Incline Bench Press (Smith Machine)
6 Sets
3-6 Reps
@9
4
Seated Row (Cable)
4 Sets
3-6 Reps
@9
5
Pull-Up (Assisted)
4 Sets
3-6 Reps
@9
6
Standing Shoulder Press (Dumbbell)
3 Sets
3-6 Reps
@9
7
Reverse Pec Deck
4 Sets
3-6 Reps
@9
8
Bicep Curl (Cable)
4 Sets
3-6 Reps
@9
9
Tricep Pushdown (Cable)
4 Sets
3-6 Reps
@9