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RevalonGePRiME

by Radoslav M.
2 athletes joined

Program Description

Hypertrophy Program For Beginners

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 05:27
  • Last Edited
    Jun 18, 2025 12:55

Summary

Transform your physique with the RevalonGePRiME program, a comprehensive 12-week training journey designed for those ready to elevate their strength and conditioning. Comprising three focused sessions per week, this program features a balanced mix of upper and lower body workouts, utilizing machines and free weights to target all major muscle groups. Each session is crafted to push your limits with high-intensity exercises, ensuring you build muscle and enhance endurance effectively. Get ready to unlock your potential and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10%
Triceps
10%
Front Delts
10%
Hamstrings
9.6%
Quadriceps
9%
Upper Back
8.6%
Lats
8.6%
Chest
6.6%
Biceps
6.6%
Abs
6.3%
Calves
5%
Glutes
4%
Lower Back
2.7%
Rear Delts
1.3%
Abductors
1%
Forearms
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4A
Hammer Curl
2
6-10 reps
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Abs Crunch (Machine)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
4A
Hammer Curl
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Leg Press
3 Sets
6-10 Reps
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
5A
Standing Calf Raise
3 Sets
10-20 Reps
@10
5B
Abs Crunch (Machine)
3 Sets
10-20 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
2
Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Seated Row (Machine)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10