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Tania's Program

by Jake O.
1 athletes joined

Program Description

Custom Program for Tania By Jake Ouimet When you reach the end of a rep range , add some weight (2.5-5lbs or whatever you can tolerate) example (10-12 reps) rep range end of rep range would be 12 reps

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 03, 2025 12:34
  • Last Edited
    Jul 10, 2025 01:17

Summary

Transform your physique with Tania's 10-week program, designed for those ready to elevate their strength training. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on machine and dumbbell exercises to build muscle and enhance endurance. Each session is strategically crafted to challenge your limits and maximize results, ensuring you stay motivated and on track. Get ready to push your boundaries and achieve the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-12 reps
RPE 7
3
Preacher Curl (Machine)
3
10-12 reps
RPE 7
4
Chest Press (Machine)
2
10-12 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
2
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
2
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
8-10 reps
RPE 8
4
Chest Press (Machine)
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
8-10 reps
RPE 8
4
Chest Press (Machine)
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Abs Crunch (Machine)
3
10-12 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 8.5
3
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 8.5
3
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8.5
3
Hamstring Curl
1
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8.5
3
Hamstring Curl
1
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
2
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7
3
Preacher Curl (Machine)
3 Sets
10-15 Reps
@7
4
Chest Press (Machine)
2 Sets
10-15 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
2
Leg Press
2 Sets
10-12 Reps
@7
3
Hamstring Curl
2 Sets
10-12 Reps
@7
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
@7
5
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8
6
Partial Calf Raise
2 Sets
10-12 Reps
@8
Day 3
1
Leg Extension
2 Sets
10-15 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8
3
Chest Press (Machine)
2 Sets
10-12 Reps
@7
4
Preacher Curl (Machine)
2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Hamstring Curl
2 Sets
10-12 Reps
@7