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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
    Aug 24, 2025 09:31
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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
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Wide Grip Lat Pulldown
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
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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 (Assisted)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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 (Assisted)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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 (Assisted)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 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 (Assisted)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Bicep Curl (Dumbbell)
2
6-10 reps
-
4
Squat (Smith Machine)
3
-
5
Lunge (Dumbbell)
2
-
6
Chest Supported Row (Machine)
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
-