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Rakan

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Program Description

Madness

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 08, 2024 10:23
  • Last Edited
    Jul 08, 2024 01:00
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Single-Leg Leg Curl
3
-
3
Leg Press (45 Degrees)
3
-
4
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Single-Leg Leg Curl
3
-
4
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Single-Leg Leg Curl
3
-
4
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Single-Leg Leg Curl
3
-
4
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
-
4
Face Pull
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Overhead Press (Dumbbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Lateral Raise (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Extension
3
-
3
Single-Leg Leg Curl
3
-
4
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Face Pull
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
-
2
Overhead Press (Dumbbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Single-Leg Leg Curl
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Standing Calf Raise
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
-
4
Face Pull
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Bicep Curl (Dumbbell)
3 Sets
-