logo
BoostcampPNG

Aravindram program

by Blacytipitech Entertainment
1 athletes joined

Program Description

Train ram

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 23, 2024 05:41
  • Last Edited
    Jun 18, 2025 10:00

Summary

The Aravindram program is a comprehensive 3-week training plan designed for those ready to elevate their strength and muscle definition. Committing to four days a week, you'll engage in a balanced mix of barbell, dumbbell, and machine exercises targeting major muscle groups, including chest, legs, and arms. Each session is crafted to push your limits with a focus on intensity and form, ensuring you maximize your gains. Get ready to transform your physique and build lasting strength with this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.7%
Triceps
16.1%
Front Delts
14.5%
Quadriceps
10%
Middle Delts
9.5%
Biceps
8.2%
Hamstrings
6.8%
Upper Back
4.5%
Glutes
3.9%
Calves
3.4%
Forearms
1.6%
Lats
1.1%
Rear Delts
0.7%
Abductors
0.7%
Lower Back
0.5%
Adductors
0.5%
Abs
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Deadlift (Barbell)
1
-
3
Walking Lunge
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Chin-Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Deadlift (Barbell)
1
-
3
Walking Lunge
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Chin-Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
-
2
Deadlift (Barbell)
1
-
3
Walking Lunge
1
-
4
Bicep Curl (EZ Bar)
1
-
5
Chin-Up (Weighted)
1
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
@8
4
Shoulder Press (Machine)
3 Sets
@8
5
Tricep Pushdown (Cable)
3 Sets
@8
Day 2
1
Leg Extension
3 Sets
@8
2
Leg Curl
3 Sets
@8
3
Leg Press
3 Sets
@8
4
Seated Calf Raise
3 Sets
@7
5
Incline Curl (Dumbbell)
3 Sets
@8
6
Hammer Curl
3 Sets
@8
Day 3
1
Push Up
2 Sets
1 Set
@8
@10
2
Cable Crossover
1 Set
1 Set
1 Set
@6
@6.5
@7
3
Chest Fly (Machine)
3 Sets
@8
4
Dip (Weighted)
1 Set
@9.5
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
@8.5
@8
@7.5
6
Arnold Press
3 Sets
@8
7
Shrug (Dumbbell)
2 Sets
@8.5
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
-
2
Deadlift (Barbell)
1 Set
-
3
Walking Lunge
1 Set
-
4
Bicep Curl (EZ Bar)
1 Set
-
5
Chin-Up (Weighted)
1 Set
-