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Rose program

by Mohammad A.
2 athletes joined

Program Description

**Rose Program: 18 Weeks to Your Best Physique** Embark on an 18-week bodybuilding journey designed for novice lifters looking to sculpt their physique. This program spans 54 days of targeted workouts, focusing on essential compound and isolation movements. Each session, lasting around 60 minutes, will challenge your strength and endurance while ensuring proper recovery. With a full gym's worth of equipment at your disposal, you'll master key exercises like squats, deadlifts, and presses, building a solid foundation for your fitness goals. Get ready to transform your body and boost your confidence!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2025 09:42
  • Last Edited
    Aug 19, 2025 06:00

Summary

Embark on an 18-week journey with the Rose Program, designed for those ready to elevate their strength and physique. Committing just three days a week, you'll tackle a balanced mix of compound and isolation exercises, including barbell squats, Romanian deadlifts, and machine chest presses. Each session is crafted to maximize muscle engagement and promote growth, ensuring you build strength and definition across all major muscle groups. Get ready to transform your training routine and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Glutes
12.2%
Quadriceps
12.2%
Triceps
7.6%
Middle Delts
7.6%
Biceps
6.9%
Front Delts
6.9%
Lats
6.9%
Abs
6.9%
Upper Back
6.1%
Chest
3.8%
Calves
3.8%
Lower Back
3.8%
Adductors
1.5%
Rear Delts
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3
Alternating Dumbbell Curl
3
8-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
4
Hanging Leg Raise
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Hip Thrust (Machine)
3 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-