logo
BoostcampPNG

Gym Ratmaxing

by Seán O.
1 athletes joined

Program Description

Upper Lower split with INTENSITY

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2026 11:25
  • Last Edited
    Feb 26, 2026 12:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Hamstrings
11%
Front Delts
9.8%
Lats
9.8%
Upper Back
9.8%
Glutes
8.5%
Chest
7.3%
Quadriceps
7.3%
Abs
7.3%
Biceps
4.9%
Lower Back
3.7%
Adductors
2.4%
Middle Delts
2.4%
Abductors
1.2%
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8
2
Chin-Up (Weighted)
2
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
4
T-Bar Row
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Hip Thrust (Machine)
2
6-8 reps
RPE 8
4
Hip Adductor (Machine)
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Seal Row
2
6-8 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Overhead Press (Barbell)
2
6-8 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 8
2
Seated Hamstring Curl
2
6-8 reps
RPE 8
3
Leg Extension
2
6-8 reps
RPE 8
4
Reverse Hyperextension
2
6-8 reps
RPE 8
5
Decline Sit Up (Weighted)
2
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@8
2
Chin-Up (Weighted)
2 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@8
4
T-Bar Row
2 Sets
6-8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8
Day 2
1
Pendulum Squat
2 Sets
6-8 Reps
@8
2
Seated Hamstring Curl
2 Sets
6-8 Reps
@8
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@8
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@8
5
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@8
Day 3
1
Dip (Weighted)
2 Sets
6-8 Reps
@8
2
Seal Row
2 Sets
6-8 Reps
@8
3
Lat Pulldown
2 Sets
6-8 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6-8 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8
Day 4
1
Leg Press
2 Sets
6-8 Reps
@8
2
Seated Hamstring Curl
2 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
6-8 Reps
@8
4
Reverse Hyperextension
2 Sets
6-8 Reps
@8
5
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@8