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RC25

by R

Program Description

Experience a week-long athletic training program designed to build strength and enhance your overall fitness. With three focused sessions, you'll tackle essential compound movements like squats, bench presses, and deadlifts, complemented by isolated exercises to maximize muscle engagement. Each workout lasts approximately 40 minutes, making it perfect for both novice and intermediate lifters looking to elevate their performance. Equip yourself with a full gym setup, and get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Aug 18, 2025 04:04
  • Last Edited
    Aug 18, 2025 04:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
3
Deadlift (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
4
Wide Grip Pull-Up
2
10 reps
-
5
Bicep Curl (Barbell)
2
10 reps
RPE 10
6
Face Away Cable Curl
2
10 reps
RPE 10
7
Band Pull Apart
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
3
Deadlift (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
4
Wide Grip Pull-Up
2
10 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Box Jump
2
10 reps
-
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
2
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
3
Deadlift (Barbell)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
4
Wide Grip Pull-Up
2
10 reps
-
5
Chest Fly (Cable)
2
1
8 reps
5 reps
RPE 8.5
RPE 9
6
Snatch (Dumbbell)
2
10 reps
RPE 9
7
Standing Calf Raise
2
10 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
3
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
4
Wide Grip Pull-Up
2 Sets
10 Reps
-
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
6
Face Away Cable Curl
2 Sets
10 Reps
@10
7
Band Pull Apart
2 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
3
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
4
Wide Grip Pull-Up
2 Sets
10 Reps
-
5
Dip (Bodyweight)
2 Sets
10 Reps
-
6
Box Jump
2 Sets
10 Reps
-
7
Plank
1 Set
3 mins
@10
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
3
Deadlift (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
4
Wide Grip Pull-Up
2 Sets
10 Reps
-
5
Chest Fly (Cable)
2 Sets
1 Set
8 Reps
5 Reps
@8.5
@9
6
Snatch (Dumbbell)
2 Sets
10 Reps
@9
7
Standing Calf Raise
2 Sets
10 Reps
@9