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RevalonGePRiME

by Radoslav M.
1 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
    Sep 08, 2024 12:30
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Lat Pulldown
2
9-12 reps
RPE 8
2
Chest Press (Machine)
2
9-12 reps
RPE 8
3
Close Grip Machine Row
2
12-15 reps
RPE 8
4
Shoulder Press (Machine)
3
9-12 reps
RPE 8
5A
Bicep Curl (Cable)
2
9-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
9-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
9-12 reps
RPE 7
2
Chest Press (Machine)
2
9-12 reps
RPE 7
3
Close Grip Machine Row
2
12-15 reps
RPE 7
4
Shoulder Press (Machine)
3
9-12 reps
RPE 7
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5A
Standing Calf Raise
3
10-20 reps
RPE 10
5B
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-9 reps
RPE 7
2
Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
9-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
9-12 reps
RPE 8
2
Wide Grip Machine Row
2
12-15 reps
RPE 8
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 10
6A
Lateral Raise (Cable)
3
5-6 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-9 reps
RPE 7
2
Wide Grip Machine Row
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5A
Preacher Curl (EZ Bar)
2
9-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
9-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
9-12 Reps
@8
2
Chest Press (Machine)
2 Sets
9-12 Reps
@8
3
Close Grip Machine Row
2 Sets
12-15 Reps
@8
4
Shoulder Press (Machine)
3 Sets
9-12 Reps
@8
5A
Bicep Curl (Cable)
2 Sets
9-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
9-12 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
3 Sets
6-9 Reps
@7
2
Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
9-12 Reps
@7
5A
Standing Calf Raise
3 Sets
10-20 Reps
@10
5B
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@10
Day 3
1
Incline Chest Press (Machine)
2 Sets
9-12 Reps
@8
2
Wide Grip Machine Row
2 Sets
12-15 Reps
@8
3
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
4
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@10
6A
Lateral Raise (Cable)
3 Sets
5-6 Reps
@10
6B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10