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Personal ric

by Ricardo H.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 05, 2025 03:10
  • Last Edited
    Jun 18, 2025 10:09

Summary

Transform your physique in just 5 weeks with the Personal Ric program, designed for those ready to elevate their strength training game. This 5-day-a-week regimen combines targeted exercises like Dumbbell Lateral Raises and Incline Bench Press to sculpt your shoulders, chest, and back. Each session is structured to maximize intensity and promote muscle growth, ensuring you push your limits while maintaining proper form. Get ready to build strength and confidence as you progress through this comprehensive full gym workout plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
5
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-10 reps
RPE 9
2
Hip Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Leg Press
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Pec Fly (Dumbbell)
2
8-12 reps
RPE 9
3
Face Away Cable Curl
3
8-12 reps
RPE 9
4
French Press
4
10 reps
RPE 9
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Smith Machine)
5 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Smith Machine)
5 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Hip Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Leg Press
3 Sets
12-15 Reps
@9
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
2
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@9
3
Face Away Cable Curl
3 Sets
8-12 Reps
@9
4
French Press
4 Sets
10 Reps
@9
5
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@9
6
Cable Crunch
3 Sets
10-12 Reps
@9
Day 2
1
Lying Leg Curl
3 Sets
8-10 Reps
@9
2
Hip Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Leg Press
3 Sets
12-15 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9