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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 03, 2025 02:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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