logo
BoostcampPNG

Icarus

by Jakob
1 athletes joined

Program Description

To enahnce appeal with an emphasis on the Shoulder, the Back , the Legs and the Arms.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 20, 2025 09:28
  • Last Edited
    May 20, 2025 09:47
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
9 reps
8 reps
RPE 9
RPE 9
4
Seated Dumbbell Curl
3
7 reps
RPE 10
5
Kettlebell Swing
2
15 reps
RPE 8
6
Hanging Leg Raise
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Leg Press
3
10 reps
RPE 10
5
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Chest Fly (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Cable)
3
3 reps
RPE 9.5
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 9
5
High Row
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Overhead Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
3
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 10
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Dip (Bodyweight)
3
15 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
3
Overhead Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
@10
@10
@10
@10
5
Seated Row (Cable)
3 Sets
10 Reps
@9.5
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
Day 2
1
Dip (Weighted)
3 Sets
8 Reps
@9.5
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
3
Bicep Curl (EZ Bar)
1 Set
2 Sets
9 Reps
8 Reps
@9
@9
4
Seated Dumbbell Curl
3 Sets
7 Reps
@10
5
Kettlebell Swing
2 Sets
15 Reps
@8
6
Hanging Leg Raise
2 Sets
8 Reps
@8
Day 3
1
Leg Extension
3 Sets
10 Reps
@9
2
Single-Leg Leg Curl
3 Sets
10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@10
4
Leg Press
3 Sets
10 Reps
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@9
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
2
Single Arm Row (Cable)
3 Sets
3 Reps
@9.5
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@9
5
High Row
2 Sets
10 Reps
@9
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
8 Reps
@10
3
Overhead Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
@10
@10
@10
@10
5
Chest Fly (Machine)
2 Sets
10 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 6
1
Bench Press (Close Grip)
3 Sets
8 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@10
@10
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@10
@10
@10
5
Dip (Bodyweight)
3 Sets
15 Reps
@9.5