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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!
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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
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