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Renia

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Program Description

Dupa

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 24, 2025 02:55
  • Last Edited
    Oct 25, 2025 07:52

Summary

Embark on a transformative 6-week journey with the Renia program, designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a well-rounded mix of barbell and machine exercises, including squats, deadlifts, and pull-ups, targeting major muscle groups for maximum impact. With a focus on progressive overload and core stability, this program is tailored to help you build muscle, improve endurance, and enhance overall fitness. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18%
Hamstrings
14.9%
Quadriceps
11.2%
Adductors
9.9%
Lats
9.3%
Abs
8.7%
Upper Back
7.5%
Lower Back
7.5%
Abductors
6.2%
Biceps
3.7%
Cardio
3.1%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Plank
1
AMRAP
RPE 10
7
Treadmill
1
30 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Plank
1 Set
AMRAP
@10
7
Treadmill
1 Set
30 mins
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Plank
1 Set
AMRAP
@10
7
Treadmill
1 Set
30 mins
@6
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Plank
1 Set
AMRAP
@10
7
Treadmill
1 Set
30 mins
@6