logo
BoostcampPNG

Rakan

by
5.0
(1 rating)

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
    Jun 18, 2025 09:00

Summary

Unlock your potential with the Rakan program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull workouts, targeting major muscle groups with a variety of exercises including lat pulldowns, bench presses, and cable rows. Each session focuses on building strength and muscle endurance, ensuring you progress week after week. Get ready to elevate your fitness game and achieve your goals!
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
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
-