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Rae

by rae R.

Program Description

To be fit

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 18, 2025 03:02
  • Last Edited
    Jun 18, 2025 08:54

Summary

Transform your physique in just 8 weeks with the Rae program, designed for dedicated lifters looking to build strength and endurance. This 4-day weekly plan focuses on targeted muscle groups, including arms, legs, and shoulders, utilizing a mix of dumbbell and cable exercises to maximize your gains. Each session combines strength training with cardio, ensuring a balanced approach to fitness. Get ready to challenge yourself and achieve your goals in a motivating and structured environment!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Biceps
9.8%
Quadriceps
9.1%
Glutes
8.5%
Hamstrings
7.9%
Lats
7.9%
Triceps
7.3%
Middle Delts
6.7%
Rear Delts
6.7%
Front Delts
6.5%
Abs
4.3%
Chest
4.1%
Adductors
3%
Lower Back
2.4%
Forearms
1.2%
Cardio
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Overhead Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Around The World
3
10 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Face Pull
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Treadmill
1 Set
120 mins
-
Day 3
1
Goblet Squat
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Around The World
3 Sets
10 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Face Pull
3 Sets
10 Reps
-