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RAVANA

by Ravana

Program Description

Welcome to RAVANA, a Chimera program of weights & body weights workouts, Integrate running & sprinting for that athletic functionality & build. 👹 Gotta add some explosive moments.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Strength, Muscle, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2026 09:19
  • Last Edited
    Apr 02, 2026 10:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Hamstrings
10.8%
Glutes
8.9%
Triceps
8.8%
Upper Back
8.8%
Abs
8.2%
Front Delts
7.8%
Lats
7.8%
Chest
6.4%
Forearms
4.2%
Biceps
4.1%
Middle Delts
3.3%
Adductors
2.2%
Lower Back
2%
Calves
1.9%
Rear Delts
0.9%
Olympic
0.9%
Neck
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Pull-Up (Weighted)
4
5-8 reps
-
3
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Barbell Row
4
5-8 reps
-
5
Face Pull
3
10 reps
-
6
Clean and Press
3
8 reps
-
7
Dip (Bodyweight)
4
6 reps
-
8A
Bicep Curl (Barbell)
3
10-12 reps
-
8B
Skull Crusher (Barbell)
3
8-12 reps
-
9A
Wrist Curls
3
8-12 reps
-
9B
Abs Crunch (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Squat (Barbell)
4
5-8 reps
-
3
Step-Up (Weighted)
4
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
-
5
Walking Lunge (Dumbbell)
3
AMRAP
-
6
Lying Leg Curl
3
8-10 reps
-
7
Seated Calf Raise
3
10 reps
-
8
Hanging Leg Raise
4
AMRAP
-
9
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Incline Bench Press (Barbell)
4
6-8 reps
-
3
Inverted Row
4
AMRAP
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Pullover (Dumbbell)
3
8 reps
-
6A
Seated Row (Cable)
3
10 reps
-
6B
Lat Pulldown
3
8-10 reps
-
7
Lu Raise
1
2
8 reps
8 reps
RPE 6
RPE 6.5
8A
Incline Curl (Dumbbell)
3
8-10 reps
-
8B
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Neck Curl
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Trap Bar Deadlift
4
5 reps
-
4
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
8A
Wrist Curls
3
AMRAP
-
8B
Abs Crunch (Machine)
4
10-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Pull-Up (Weighted)
4 Sets
5-8 Reps
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@6
@7
@8
@8.5
4
Barbell Row
4 Sets
5-8 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Clean and Press
3 Sets
8 Reps
-
7
Dip (Bodyweight)
4 Sets
6 Reps
-
8A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
8B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
9A
Wrist Curls
3 Sets
8-12 Reps
-
9B
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
@8.5
Day 3
1A
Push Up
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
1B
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
AMRAP
-
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
3
Inverted Row
4 Sets
AMRAP
-
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
5
Pullover (Dumbbell)
3 Sets
8 Reps
-
6A
Seated Row (Cable)
3 Sets
10 Reps
-
6B
Lat Pulldown
3 Sets
8-10 Reps
-
7
Lu Raise
1 Set
2 Sets
8 Reps
8 Reps
@6
@6.5
8A
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
-
8B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Neck Curl
3 Sets
8-10 Reps
-
Day 4
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
8-10 Reps
-
3
Trap Bar Deadlift
4 Sets
5 Reps
-
4
Bulgarian Split Squat (Bodyweight)
4 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Curl
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-
8A
Wrist Curls
3 Sets
AMRAP
-
8B
Abs Crunch (Machine)
4 Sets
10-20 Reps
-
Day 2
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Squat (Barbell)
4 Sets
5-8 Reps
-
3
Step-Up (Weighted)
4 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
AMRAP
-
6
Lying Leg Curl
3 Sets
8-10 Reps
-
7
Seated Calf Raise
3 Sets
10 Reps
-
8
Hanging Leg Raise
4 Sets
AMRAP
-
9
Farmer's Walk (Weighted)
3 Sets
1 mins
-