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Rino - accumulo full body 2

by Roberto B.
1 athletes joined

Program Description

Transform your physique with the Rino - Accumulo Full Body program, designed for advanced lifters ready to take their bodybuilding journey to the next level. Over the course of 9 weeks, you’ll engage in three intense 90-minute workouts each week, targeting all major muscle groups for maximum hypertrophy. With a full gym at your disposal, you'll utilize a variety of equipment to push your limits and achieve significant gains. Get ready to build strength and muscle like never before!

Program Overview

  • Level
    Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2026 04:12
  • Last Edited
    Apr 01, 2026 04:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
10.5%
Lats
9.6%
Biceps
9.6%
Hamstrings
8.9%
Upper Back
8.6%
Chest
8.6%
Middle Delts
5.8%
Calves
5.1%
Rear Delts
3.8%
Quadriceps
3.8%
Glutes
3.2%
Forearms
2.9%
Lower Back
2.6%
Abs
2.6%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
French Press
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
15 reps
-
9
Pec Deck (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Single Leg Extension
3
12 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Curl (Dumbbell)
3
7 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Preacher Curl (Machine)
3
12 reps
-
8
Reverse Pec Deck
3
20 reps
-
9
Chest Supported Row (Machine)
3
10 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10 reps
-
1B
Leg Curl
3
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Incline Bench Press (Smith Machine)
3
8 reps
-
5
Chin-Up (Bodyweight)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Pullover (Dumbbell)
3
12 reps
-
9
Calf Raise (Leg Press)
4
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Cable Low Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20+ Reps
20+ Reps
20+ Reps
20+ Reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Single Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Hyperextension
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
9
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 3
1A
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
1B
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
-
-
-
3
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
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