RIZZO
Powerbuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5–7 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | @9 |
| 3 | Cable Crossover | 3 | 12–15 reps | @10 |
| 4 | Tricep Rope Push Down (Cable) | 4 | 8–12 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 4 | 12–15 reps | — |
| 6 | Dip (Bodyweight) | 4 | AMRAP | — |
| 7 | Push Up (Weighted) | 2 | AMRAP | — |
| 8 | Lateral Raise (Dumbbell) | 4 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 8–12 reps | — |
| 2 | Wide Grip Lat Pulldown | 3 | 12–15 reps | — |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | — |
| 4 | Chest Supported Row (Machine) | 3 | 8–12 reps | @10 |
| 5 | T-Bar Row | 3 | 8–12 reps | — |
| 6 | Seated Row (Cable) | 3 | 12–15 reps | — |
| 7 | Incline Curl (Dumbbell) | 3 | 8–12 reps | — |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | — |
| 9 | Decline Sit Ups | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Upright Row (Barbell) | 4 | 12–15 reps |
| 3 | Bicep Curl (Barbell) | 3 | 8–12 reps |
| 4 | Reverse Bicep Curl (EZ Bar) | 4 | 12–15 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | AMRAP |
| 6 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 7 | Power Shrug | 1 | 8–12 reps |
| 2 | 6–8 reps | ||
| 8 | Bench Press (Close Grip) | 3 | 12–15 reps |
| 9 | Hack Squat | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6–8 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 3 | Wide Grip Lat Pulldown | 3 | 12–15 reps |
| 4 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 5 | Single Arm Row (Cable) | 3 | 12–15 reps |
| 6 | Lat Prayer | 3 | 12–15 reps |
| 7 | Chin-Up (Weighted) | 2 | AMRAP |
| Superset | |||
| 8A | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 8B | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps |
| 3 | Omni-Directional Cable Flies | 3 | 12–15 reps |
| 4 | Dip (Weighted) | 4 | 8–12 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | AMRAP |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @7 |
| 2 | Hack Squat | 4 | 6–10 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @9 |
| 4 | Leg Curl | 3 | 12–15 reps | — |
| 5 | Leg Extension | 3 | 12–15 reps | — |
| 6 | Decline Sit Up (Weighted) | 2 | AMRAP | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RIZZO is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RIZZO is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RIZZO is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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