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Rat Race

by Sushant Chhetry
1 athletes joined

Program Description

This intermediate lifter program is designed for people who have a busy schedule but still trying to get ripped and athletic. The program is a 3-day upper-lower split that focuses on efficiency, ensuring you can complete your workouts in 45-60 minutes while maintaining intensity and volume for hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 26, 2024 01:22
  • Last Edited
    Jun 18, 2025 09:15

Summary

**Rat Race** is an intense 8-week program designed to push your limits and enhance your strength and endurance. With six days of training each week, you'll alternate between upper and lower body workouts, complemented by interval training to boost your cardiovascular fitness. Expect a mix of compound lifts like barbell squats and bench presses, alongside bodyweight exercises and targeted supersets to sculpt your physique. Get ready to elevate your performance and achieve your fitness goals with this comprehensive and challenging regimen!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Quadriceps
9.7%
Upper Back
9.3%
Chest
9.1%
Front Delts
9.1%
Biceps
7.6%
Middle Delts
7.2%
Hamstrings
6.6%
Lats
6.4%
Glutes
5.4%
Rear Delts
3%
Other
3%
Calves
3%
Lower Back
2.4%
Abs
1.8%
Adductors
1.2%
Forearms
1.2%
Abductors
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
1
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Barbell Row
3
10 reps
RPE 7.5
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
4A
Face Pull
3
15 reps
RPE 6.5
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
70%
2
Pull-Up (Bodyweight)
1 Set
10 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Barbell Row
3 Sets
10 Reps
@7.5
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
Day 2
1
Run
1 Set
45 mins
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
20 Reps
-
Day 4
1
Run
1 Set
45 mins
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Lat Pulldown
3 Sets
12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
4A
Face Pull
3 Sets
15 Reps
@6.5
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6.5
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7.5
Day 6
1
Run
1 Set
60 mins
-