logo
BoostcampPNG

Oonan reenit (1)

by Vanessa De Moor

Program Description

että oona reena

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 10:25
  • Last Edited
    Mar 02, 2026 11:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Quadriceps
10.1%
Glutes
9.5%
Front Delts
9.3%
Upper Back
9.3%
Lats
9.3%
Hamstrings
8.5%
Abs
8%
Chest
7.7%
Biceps
7.7%
Lower Back
3.6%
Middle Delts
3.1%
Forearms
1.5%
Adductors
1.5%
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Overhead Press (Barbell)
3
8-10 reps
RPE 8
3
Chest Fly (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Push Up
2
AMRAP
RPE 9
6
Lying Leg Raise
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Overhead Press (Barbell)
3
6 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Overhead Press (Barbell)
3
6 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8-10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-12 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
5
Push Up
2
AMRAP
-
6
Lying Leg Raise
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Overhead Press (Barbell)
3
6 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Dumbbell Row
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 6
2
Dumbbell Row
3
8 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
5
Plank
1
0.5-1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
2
Dumbbell Row
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
2
Dumbbell Row
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
2
Dumbbell Row
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 6
2
Dumbbell Row
3
8 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
5
Plank
1
0.5-1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Dumbbell Row
3
8-10 reps
RPE 8.5
3
Lat Pulldown
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Dumbbell Row
3
8-10 reps
RPE 8.5
3
Lat Pulldown
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
2
Dumbbell Row
3
8-10 reps
RPE 8.5
3
Lat Pulldown
3
10-12 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
5
Plank
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 6
2
Dumbbell Row
3
8 reps
RPE 6
3
Lat Pulldown
3
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
5
Plank
1
0.5-1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Back Extension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
3
Goblet Squat
3
8 reps
RPE 6
4
Back Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Leg Extension
2
10 reps
RPE 8.5
5
Back Extension
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Leg Extension
2
10 reps
RPE 8.5
5
Back Extension
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8.5
3
Goblet Squat
3
10 reps
RPE 8.5
4
Leg Extension
2
10 reps
RPE 8.5
5
Back Extension
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
3
Goblet Squat
3
8 reps
RPE 6
4
Back Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
3
Goblet Squat
3
10-12 reps
RPE 8.5
4
Leg Extension
2
10-15 reps
RPE 8.5
5
Back Extension
2
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
3
Goblet Squat
3
10-12 reps
RPE 8.5
4
Leg Extension
2
10-15 reps
RPE 8.5
5
Back Extension
2
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
3
Goblet Squat
3
10-12 reps
RPE 8.5
4
Leg Extension
2
10-15 reps
RPE 8.5
5
Back Extension
2
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6
3
Goblet Squat
3
8 reps
RPE 6
4
Back Extension
2
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Push Up
2 Sets
AMRAP
-
6
Lying Leg Raise
2 Sets
10-15 Reps
@8
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
2
Dumbbell Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Plank
2 Sets
AMRAP
@9.5
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
5
Back Extension
2 Sets
12 Reps
@8