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Felemban’s airlines

by Iblvd1
5 athletes joined

Program Description

I’m just a retired powerlifter trying to make a program for my friends and support them in their journey

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    140 minutes
  • Created
    Oct 19, 2024 02:49
  • Last Edited
    Jun 18, 2025 09:24

Summary

Elevate your strength training with Felemban’s Airlines, an 8-week program designed for serious lifters. Committing to just four days a week, you’ll engage in targeted push, pull, and leg workouts that incorporate a variety of equipment, including dumbbells, cables, and machines. Each session focuses on building muscle and enhancing endurance, featuring exercises like the Bench Press and Leg Press, all while keeping your intensity in check. Get ready to transform your physique and push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6
2
Chest Press (Machine)
3
8-10 reps
RPE 6
3
Chest Fly (Cable)
3
8-10 reps
RPE 6
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
5
Seated Dip (Machine)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 6.5
2
Chest Press (Machine)
3
8-10 reps
RPE 6.5
3
Chest Fly (Cable)
3
8-10 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6.5
5
Seated Dip (Machine)
3
8-10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
2
Chest Press (Machine)
3
8-10 reps
RPE 7
3
Chest Fly (Cable)
3
8-10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
5
Seated Dip (Machine)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
3
Chest Fly (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
4
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Seated Dip (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 7.5
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Chest Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Chest Fly (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 7.5
5
Seated Dip (Machine)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 8.5
RPE 7.5
2
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 7.5
3
Chest Fly (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6
2
Seated Row (Cable)
2
8-10 reps
RPE 6
3
Upright Row (Cable)
3
8-10 reps
RPE 6
4
Hammer Curl
3
6-10 reps
RPE 6
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6.5
2
Seated Row (Cable)
2
8-10 reps
RPE 6.5
3
Upright Row (Cable)
3
8-10 reps
RPE 6.5
4
Hammer Curl
3
6-10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
2
Seated Row (Cable)
2
8-10 reps
RPE 7
3
Upright Row (Cable)
3
8-10 reps
RPE 7
4
Hammer Curl
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7
3
Upright Row (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Hammer Curl
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
5
Incline Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 6.5
RPE 6
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7.5
RPE 6
3
Upright Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hammer Curl
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Incline Curl (Dumbbell)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8.5
RPE 8
3
Upright Row (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
4
Hammer Curl
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 7.5
2
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Upright Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 8
RPE 7.5
4
Hammer Curl
2
8-10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
2
10 reps
RPE 8.5
3
Upright Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Hammer Curl
2
10 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 6
2
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 6.5
RPE 6
3
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 6.5
RPE 6
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6
5
Seated Calf Raise
3
12 reps
RPE 6.5
6
Plank
3
35 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 6.5
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6.5
3
Leg Curl
3
8-10 reps
RPE 7
4
Hip Abductor (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
6
Plank
3
45 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 7
2
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 7
RPE 6.5
3
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 7
RPE 6.5
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 7
RPE 6.5
5
Seated Calf Raise
3
12 reps
RPE 7
6
Plank
3
55 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
3
Leg Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 7.5
RPE 7
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
3
75 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8 reps
8 reps
RPE 7
RPE 6.5
2
Leg Extension
2
10 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 6.5
4
Hip Abductor (Machine)
1
1
10 reps
10 reps
RPE 7.5
RPE 6.5
5
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 6.5
6
Plank
2
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 8
RPE 7.5
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Leg Curl
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7.5
6
Plank
2
95 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
3
Leg Curl
1
2
6-10 reps
6-10 reps
RPE 8.5
RPE 7.5
4
Hip Abductor (Machine)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
2
105 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8.5
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 8
RPE 7.5
5
Seated Calf Raise
3
12 reps
RPE 8
6
Plank
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 6.5
RPE 7
2
Lateral Raise (Cable)
3
7-10 reps
RPE 6.5
3
Front Raise
3
6-10 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 6.5
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Front Raise
3
8-10 reps
RPE 6.5
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Lateral Raise (Cable)
3
6-10 reps
RPE 7
3
Front Raise
3
7-10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
2
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
2
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7
4
Reverse Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 7.5
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6.5
2
Lateral Raise (Cable)
2
8 reps
RPE 6.5
3
Front Raise
2
8 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6.5
5
Reverse Wrist Curl (Dumbbell)
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7
2
Lateral Raise (Cable)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
7-10 reps
7-10 reps
RPE 8
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 7.5
RPE 7
2
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 7.5
3
Front Raise
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
2
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
3
Front Raise
1
2
10 reps
10 reps
RPE 8.5
RPE 7.5
4
Reverse Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
5
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6
2
Chest Press (Machine)
3 Sets
8-10 Reps
@6
3
Chest Fly (Cable)
3 Sets
8-10 Reps
@6
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@6
5
Seated Dip (Machine)
3 Sets
8-10 Reps
@6
Day 2
1
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@6
2
Seated Row (Cable)
2 Sets
8-10 Reps
@6
3
Upright Row (Cable)
3 Sets
8-10 Reps
@6
4
Hammer Curl
3 Sets
6-10 Reps
@6
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@6
Day 3
1
Leg Press
3 Sets
8-10 Reps
@6
2
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@6.5
@6
3
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@6.5
@6
4
Hip Abductor (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@6
5
Seated Calf Raise
3 Sets
12 Reps
@6.5
6
Plank
3 Sets
35 Reps
@6
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@6
@6.5
@7
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@6.5
3
Front Raise
3 Sets
6-10 Reps
@6
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@6.5
5
Reverse Wrist Curl (Dumbbell)
2 Sets
8-10 Reps
@6