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Active Rest Day Resort

by 安家慶

Program Description

Embrace recovery while building strength with the Active Rest Day Resort program. Over 18 weeks, you’ll engage in two 60-minute sessions per week, blending powerlifting and bodybuilding techniques to enhance your performance and physique. Designed for all levels, this program utilizes full gym equipment to ensure you maximize your gains while allowing your body to recover effectively. Perfect for those looking to maintain momentum without overtraining, this plan will keep you motivated and progressing.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2025 09:42
  • Last Edited
    Dec 09, 2025 09:43
Muscle Engagement
Front
Back
MuscleSet
Abs
33.3%
Middle Delts
26.7%
Front Delts
20%
Triceps
13.3%
Rear Delts
6.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 5-6
2
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
3
Abs Crunch (Machine)
2
15-20 reps
RPE 6-7
4
Seated Lateral Raise
2
15-20 reps
RPE 6-7
5
Ab Wheel
2
10-30 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8-10 reps
RPE 7-8
2
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
3
Abs Crunch (Machine)
2
15-20 reps
RPE 8-10
4
Seated Lateral Raise
2
15-20 reps
RPE 8-10
5
Ab Wheel
2
10-30 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
2
Lateral Raise (Machine)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
3
Abs Crunch (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
4
Seated Lateral Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
5
Ab Wheel
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@8-10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
2
Lateral Raise (Machine)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
3
Abs Crunch (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
4
Seated Lateral Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
5
Ab Wheel
1 Set
1 Set
10-30 Reps
10-30 Reps
@8-10
@8-10