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Haile Program

by João Vanderlei
5 athletes joined

Program Description

The Haile Program is a focused 1-week training regimen designed for those looking to maximize their strength and muscle gains with just three sessions per week. Each workout targets key muscle groups through a combination of machine and free weight exercises, including Chest Supported Rows, Lat Pulldowns, and Tricep Pushdowns. With a structured approach to sets and intensity, you'll push your limits and see results in no time. Ideal for lifters at any level, this program ensures you stay motivated and on track to achieve your fitness goals.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Apr 08, 2026 09:20
  • Last Edited
    Apr 08, 2026 09:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16%
Lats
16%
Biceps
16%
Triceps
16%
Chest
8%
Front Delts
8%
Quadriceps
8%
Hamstrings
8%
Forearms
4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-8 reps
9-12 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-8 reps
9-12 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
5-8 reps
9-12 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
3
Lat Pulldown
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
7
Bicep Curl (Dumbbell)
1
1
5-9 reps
9-12 reps
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
9-12 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
5
Single-Leg Leg Curl
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
9-12 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
5
Single-Leg Leg Curl
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
5-8 Reps
9-12 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
3
Lat Pulldown
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
5
Single-Leg Leg Curl
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
9-12 Reps
@10
@10