Reef Davis Divine Protein Shake Program
Bodybuilding/strength training program focused on maintaining strength while building athestitics.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 15–20 reps | @8 |
| 2 | Hack Squat | 2 | 8–12 reps | @9.5 |
| 3 | Deficit Deadlift (Barbell) | 2 | 6–8 reps | @9.5 |
| 4 | Seated Hamstring Curl | 2 | 15–20 reps | @10 |
| 5 | Cable Crunch | 3 | 15–20 reps | @10 |
| 6 | Lateral Raise (Cable) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 3 | 8–10 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 3 | Dumbbell Row | 3 | 8–10 reps | @9.5 |
| 4 | Wide Grip Lat Pulldown | 2 | 8–12 reps | @10 |
| 5 | Pullover (Dumbbell) | 3 | 12–15 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @10 |
| 7 | Hammer Curl | 3 | 8–12 reps | @10 |
| 8 | Lateral Raise (Machine) | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 2 | Preacher Curl (EZ Bar) | 3 | 8–12 reps | @10 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @10 |
| 4 | Alternating Dumbbell Curl | 3 | 12–15 reps | @10 |
| 5 | Single Arm Overhead Tricep Extension | 3 | 12–15 reps | @10 |
| 6 | Reverse Pec Deck | 3 | 15–20 reps | @10 |
| 7 | Lateral Raise (Dumbbell) | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Leg Press | 2 | 6–10 reps | @9 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10–15 reps | @9.5 |
| 4 | Single-Leg Leg Curl | 2 | 10–15 reps | @9.5 |
| 5 | Cable Crunch | 3 | 15–20 reps | @10 |
| 6 | One Arm Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @9 |
| 3 | Chin-Up (Weighted) | 3 | 4–6 reps | @9.5 |
| 4 | Chest Supported Row (Dumbbell) | 2 | 8–12 reps | @9 |
| 5 | Pec Deck (Machine) | 3 | 15–20 reps | @10 |
| 6 | Seated Overhead Extension (EZ Bar) | 3 | 8–12 reps | @10 |
| 7 | Spider Curl | 3 | 8–12 reps | @10 |
| 8 | Lateral Raise (Machine) | 3 | 15–20 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Reef Davis Divine Protein Shake Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Reef Davis Divine Protein Shake Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Reef Davis Divine Protein Shake Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
