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Raúl's program

by Raúl M.

Program Description

Train to failure with good technique and high weights

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 08:59
  • Last Edited
    Jun 18, 2025 11:05

Summary

Get ready to transform your physique with Raúl's 5-week workout program, designed for those ready to push their limits. This 5-day-a-week routine targets all major muscle groups, with a special focus on building strength and endurance. From explosive leg days featuring squats and leg presses to back and shoulder workouts that include pull-ups and rows, each session is crafted to maximize your gains. Whether you're a seasoned lifter or just starting out, this program will guide you through effective exercises, ensuring you stay motivated and on track. Embrace the challenge and watch your strength soar!
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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
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 7
2
Lat Pulldown
1
1
1
15-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
3
Single Arm High Row (Cable)
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
5
Face Pull
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Reverse Pec Deck
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Shrug (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rack Pull (Barbell)
2
7-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 7
2
Lat Pulldown
1
1
1
15-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
3
Single Arm High Row (Cable)
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
5
Face Pull
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Reverse Pec Deck
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Shrug (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rack Pull (Barbell)
2
7-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 7
2
Lat Pulldown
1
1
1
15-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
3
Single Arm High Row (Cable)
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
5
Face Pull
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Reverse Pec Deck
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Shrug (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rack Pull (Barbell)
2
7-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 7
2
Lat Pulldown
1
1
1
15-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
3
Single Arm High Row (Cable)
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
5
Face Pull
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Reverse Pec Deck
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Shrug (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rack Pull (Barbell)
2
7-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
RPE 7
2
Lat Pulldown
1
1
1
15-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
3
Single Arm High Row (Cable)
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
5
Face Pull
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Reverse Pec Deck
1
1
10-15 reps
8-12 reps
RPE 8.5
RPE 9.5
7
Shrug (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
8
Rack Pull (Barbell)
2
7-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 9.5
3
Cable Crossover
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
1
10-12 reps
8-12 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 9.5
3
Cable Crossover
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
1
10-12 reps
8-12 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 9.5
3
Cable Crossover
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
1
10-12 reps
8-12 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 9.5
3
Cable Crossover
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
1
10-12 reps
8-12 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
1
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 8.5
RPE 9.5
3
Cable Crossover
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
4
Chest Press (Machine)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
5
One Arm Lateral Raise (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Shoulder Press (Plate Loaded)
1
1
1
10-12 reps
8-12 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
2
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
5
Hammer Curl (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Preacher Curl
1
2
1
10-12 reps
4-6 reps
8-12 reps
RPE 8.5
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
2
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
5
Hammer Curl (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Preacher Curl
1
2
1
10-12 reps
4-6 reps
8-12 reps
RPE 8.5
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
2
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
5
Hammer Curl (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Preacher Curl
1
2
1
10-12 reps
4-6 reps
8-12 reps
RPE 8.5
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
2
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
5
Hammer Curl (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Preacher Curl
1
2
1
10-12 reps
4-6 reps
8-12 reps
RPE 8.5
RPE 10
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
2
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
-
10-12 reps
8-12 reps
RPE 6
RPE 8.5
RPE 9.5
5
Hammer Curl (Cable)
1
1
10-12 reps
8-12 reps
RPE 8.5
RPE 9.5
6
Preacher Curl
1
2
1
10-12 reps
4-6 reps
8-12 reps
RPE 8.5
RPE 10
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
-
8-12 reps
RPE 6
RPE 8.5
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
3
Leg Curl
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
-
8-12 reps
RPE 6
RPE 8.5
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
3
Leg Curl
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
-
8-12 reps
RPE 6
RPE 8.5
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
3
Leg Curl
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
-
8-12 reps
RPE 6
RPE 8.5
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
3
Leg Curl
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
-
8-12 reps
RPE 6
RPE 8.5
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
3
Leg Curl
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
3
Deadlift (Barbell)
2
4-6 reps
RPE 8.5
4
Squat (Smith Machine)
2
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
3
Deadlift (Barbell)
2
4-6 reps
RPE 8.5
4
Squat (Smith Machine)
2
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
3
Deadlift (Barbell)
2
4-6 reps
RPE 8.5
4
Squat (Smith Machine)
2
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
3
Deadlift (Barbell)
2
4-6 reps
RPE 8.5
4
Squat (Smith Machine)
2
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8.5
3
Deadlift (Barbell)
2
4-6 reps
RPE 8.5
4
Squat (Smith Machine)
2
8-10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
1
-
Week 1
1 / 5 Weeks
Day 4
1
Squat (Smith Machine)
1 Set
2 Sets
-
8-12 Reps
@6
@8.5
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
3
Leg Curl
2 Sets
8-12 Reps
@8.5
4
Leg Extension
2 Sets
8-12 Reps
@8.5
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@9
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
8 Reps
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
15-15 Reps
10-15 Reps
8-12 Reps
@6
@8.5
@9.5
3
Single Arm High Row (Cable)
1 Set
1 Set
10-15 Reps
8-12 Reps
@8.5
@9.5
4
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9.5
5
Face Pull
1 Set
1 Set
10-15 Reps
8-12 Reps
@8.5
@9.5
6
Reverse Pec Deck
1 Set
1 Set
10-15 Reps
8-12 Reps
@8.5
@9.5
7
Shrug (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
8
Rack Pull (Barbell)
2 Sets
7-9 Reps
@8.5
Day 2
1
Decline Push Up
1 Set
10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@6
@8.5
@9.5
3
Cable Crossover
1 Set
1 Set
10-12 Reps
8-12 Reps
@8.5
@9.5
4
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
8-12 Reps
@8.5
@9.5
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
8-12 Reps
@8.5
@9.5
6
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
5-8 Reps
@8.5
@9.5
@10
Day 3
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
10-12 Reps
8-12 Reps
@6
@8.5
@9.5
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
8-12 Reps
@8.5
@9.5
3
Dip (Bodyweight)
2 Sets
10 Reps
@8.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
10-12 Reps
8-12 Reps
@6
@8.5
@9.5
5
Hammer Curl (Cable)
1 Set
1 Set
10-12 Reps
8-12 Reps
@8.5
@9.5
6
Preacher Curl
1 Set
2 Sets
1 Set
10-12 Reps
4-6 Reps
8-12 Reps
@8.5
@10
@9.5
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
8-12 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8.5
3
Deadlift (Barbell)
2 Sets
4-6 Reps
@8.5
4
Squat (Smith Machine)
2 Sets
8-10 Reps
@8.5
5
Bicep Curl (Dumbbell)
1 Set
-