logo
BoostcampPNG

My work out for people fighting Demons (1)

by Raynen S.
2 athletes joined

Program Description

This is to gain muscle calloused the mind to get revenge and prove them wrong

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 12, 2024 04:55
  • Last Edited
    Jun 18, 2025 12:05

Summary

Unleash your inner strength with this 5-week program designed to help you conquer your fitness demons. Committing to five days a week, you'll engage in a variety of targeted exercises, including Wide Grip Lat Pulldowns and Safety Bar Squats, to build muscle and enhance endurance. Each session focuses on controlled movements, ensuring you maximize your gains while minimizing the risk of injury. Get ready to push your limits and emerge stronger than ever!
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
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
3
Lat Prayer
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
@10
Day 3
1
Safety Bar Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Belt Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
16 Reps
@10
@10
@10
Day 4
1
Cardio (Zone 2)
1 Set
60 mins
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@10
@10
@10
2
Front Raise
1 Set
15 Reps
@10
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@10
7
Hammer Curl (Cable)
4 Sets
6 Reps
@10
8
Katana Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
8 Reps
@10
@10
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
5 Reps
@10
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10