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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
    Jun 18, 2025 11:02

Summary

Elevate your training with the Icarus program, a 6-week journey designed to push your limits and maximize muscle growth. Committing to six days a week, you'll tackle intense workouts targeting back, shoulders, arms, and core, with exercises like Pull-Ups, Dips, and Overhead Presses that challenge your strength and endurance. Each session is crafted to push you to failure, ensuring you break through plateaus and achieve your fitness goals. Get ready to soar to new heights in your lifting journey!
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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