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Reef Davis Divine Protein Shake Program

by Reef D.

Program Description

Intermediate/Advanced bodybuilding program designed to limit fatigue and maximize muscle growth. Using a variety of rep ranges, this program aims to get more out of less weight, while maintaining efficiency in the gym.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 27, 2024 01:12
  • Last Edited
    Jun 18, 2025 10:28

Summary

The Reef Davis Divine Protein Shake Program is a comprehensive 6-week training plan designed to elevate your strength and physique through a structured 5-day weekly routine. Each session targets key muscle groups with a mix of machine, barbell, and dumbbell exercises, ensuring a balanced approach to building muscle and enhancing performance. From leg extensions to incline bench presses, you'll engage in a variety of movements that promote muscle growth and functional strength. Get ready to fuel your workouts and transform your body with this focused program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Middle Delts
11.4%
Front Delts
11.4%
Biceps
9.4%
Chest
9.3%
Quadriceps
8.3%
Lats
7.5%
Upper Back
7.1%
Hamstrings
7%
Abs
4.6%
Glutes
4.5%
Rear Delts
3.6%
Forearms
1.1%
Lower Back
1%
Adductors
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
2
8-12 reps
RPE 9.5
3
Deficit Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Seated Hamstring Curl
2
15-20 reps
RPE 10
5
Cable Crunch
3
15-20 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Dumbbell Row
3
8-10 reps
RPE 9.5
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
12-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
6
Reverse Pec Deck
3
15-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
2
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9.5
4
Single-Leg Leg Curl
2
10-15 reps
RPE 9.5
5
Cable Crunch
3
15-20 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
4-6 reps
RPE 9.5
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
3
15-20 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-12 reps
RPE 10
8
Lateral Raise (Machine)
3
15-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Leg Extension
3 Sets
15-20 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
@9.5
3
Deficit Deadlift (Barbell)
2 Sets
6-8 Reps
@9.5
4
Seated Hamstring Curl
2 Sets
15-20 Reps
@10
5
Cable Crunch
3 Sets
15-20 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Larsen Press (Barbell)
3 Sets
8-10 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3
Dumbbell Row
3 Sets
8-10 Reps
@9.5
4
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
5
Pullover (Dumbbell)
3 Sets
12-15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
8
Lateral Raise (Machine)
3 Sets
15-20 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
12-15 Reps
@10
5
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@10
6
Reverse Pec Deck
3 Sets
15-20 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
2 Sets
6-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9.5
4
Single-Leg Leg Curl
2 Sets
10-15 Reps
@9.5
5
Cable Crunch
3 Sets
15-20 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9.5
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@9
5
Pec Deck (Machine)
3 Sets
15-20 Reps
@10
6
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-12 Reps
@10
8
Lateral Raise (Machine)
3 Sets
15-20 Reps
@10