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Rachel's Program

by Yokozuna
1 athletes joined

Program Description

To lose some fat while getting stronger.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2025 08:49
  • Last Edited
    Jun 18, 2025 10:11

Summary

Transform your strength training with Rachel's Program, a focused 6-week journey designed for those ready to elevate their upper and lower body workouts. Committed to just three days a week, you'll engage in a variety of machine and dumbbell exercises, targeting key muscle groups like your back, chest, legs, and glutes. Each session combines essential movements such as Pull-Ups, Hip Thrusts, and Squats, ensuring a balanced approach to building strength and endurance. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Hamstrings
12.8%
Glutes
12.2%
Lats
11.1%
Upper Back
11.1%
Biceps
10%
Triceps
5.6%
Front Delts
4.4%
Adductors
3.9%
Chest
3.3%
Abs
3.3%
Middle Delts
2.2%
Forearms
2.2%
Lower Back
1.7%
Abductors
1.7%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 9
2
Leg Press
3
8-10 reps
-
3
Leg Extension
2
10 reps
-
4
Leg Curl
2
10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Tricep Pushdown (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10-12 reps
-
4
Squat (Smith Machine)
3
8-10 reps
-
5
Lunge (Dumbbell)
2
10 reps
-
6
Chest Supported Row (Machine)
2
8-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Chest Press (Machine)
3 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 2
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
2
Leg Press
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
10 Reps
-
4
Leg Curl
2 Sets
10 Reps
-
5
Lunge (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
4
Squat (Smith Machine)
3 Sets
8-10 Reps
-
5
Lunge (Dumbbell)
2 Sets
10 Reps
-
6
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-