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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
-