logo
BoostcampPNG

Rachels Program V2

by Yokozuna
1 athletes joined

Program Description

For Rachel to do a pull-up and get jacked.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 19, 2025 03:28
  • Last Edited
    Sep 25, 2025 12:38

Summary

Dive into Rachels Program V2, a dynamic 12-week journey designed for those ready to elevate their strength and conditioning. Committing just three days a week, you’ll engage in a balanced mix of compound and isolation exercises, focusing on building a solid foundation with proper form. Each session targets major muscle groups, ensuring comprehensive development while progressively increasing intensity. Get ready to challenge yourself, track your progress, and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Hamstrings
13.1%
Glutes
11.9%
Biceps
11.5%
Lats
11.5%
Upper Back
10.3%
Triceps
7.3%
Chest
4.4%
Front Delts
4.1%
Middle Delts
2.9%
Adductors
2.3%
Abs
1.7%
Forearms
1.5%
Lower Back
0.9%
Abductors
0.9%
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
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
Pull-Up (Assisted)
3
10-12 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3
Wide Grip Lat Pulldown
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3
Wide Grip Lat Pulldown
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3
Wide Grip Lat Pulldown
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-12 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3
Wide Grip Lat Pulldown
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
8-10 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5-8 reps
-
2
Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Leg Press
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
6
Chest Supported Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Squat (Smith Machine)
3
-
4
Lunge (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Squat (Smith Machine)
3
-
4
Lunge (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Squat (Smith Machine)
3
-
4
Lunge (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Squat (Smith Machine)
3
-
4
Lunge (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
AMRAP
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
AMRAP
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
AMRAP
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
AMRAP
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
2
Chest Press (Machine)
3 Sets
10-12 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Squat (Smith Machine)
3 Sets
-
5
Lunge (Dumbbell)
2 Sets
-
6
Chest Supported Row (Machine)
2 Sets
-