MANAGUA

by RKR R.

Program Description

rcr personal routine

Program Overview

Level
Beginner
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Nov 24, 2025 04:39
Last Edited
Nov 24, 2025 04:58

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.9%

Abs

11.3%

Hamstrings

10.5%

Front Delts

8.9%

Quadriceps

7.3%

Glutes

7.3%

Upper Back

7.3%

Lats

7.3%

Biceps

6.9%

Chest

5.6%

Middle Delts

4%

Forearms

4%

Calves

3.2%

Lower Back

1.6%

Abductors

1.2%

Rear Delts

0.8%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Single Leg Press

2

8 reps

-

2

Hack Squat

2

8 reps

-

3

Lying Leg Curl

2

8 reps

-

4

Standing Calf Raise

4

12 reps

-

5

Single Leg Romanian Deadlift

2

8 reps

-

6

Ab Wheel

3

15 reps

-

Day 2

1

Chest Press (Machine)

2

10 reps

-

2

Archer Pulls

2

10 reps

-

3

Seated Row (Machine)

3

8 reps

-

4

Lateral Raise (Cable)

2

10 reps

-

5

Tricep Pushdown (Cable)

2

10 reps

-

6

Wide Grip Lat Pulldown

4

8 reps

-

7

Decline Sit Up (Weighted)

3

15 reps

-

Day 3

1

Leg Press (45 Degrees)

3

8 reps

-

2

Shoulder Press (Machine)

3

8 reps

-

3

Bench Press (Barbell)

3

10 reps

-

4

Lying Leg Curl

2

8 reps

-

5

Hammer Curl (Dumbbell)

2

10 reps

-

6

Skull Crusher (Barbell)

2

10 reps

-

7

Ab Wheel

3

15 reps

-

Day 4

1

Dip (Assisted)

2

10 reps

-

2

Chin-Up (Assisted)

2

10 reps

-

3

Tricep Pushdown (Cable)

2

10 reps

-

4

Preacher Curl (Barbell)

2

10 reps

-

5

Wrist Curls

2

10 reps

-

6

Decline Sit Up (Weighted)

3

15 reps

-

Day 1

1

Single Leg Press

1 Set

1 Set

8 Reps

8 Reps

-

-

2

Hack Squat

1 Set

1 Set

8 Reps

8 Reps

-

-

3

Lying Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Standing Calf Raise

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

5

Single Leg Romanian Deadlift

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Ab Wheel

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

Day 2

1

Chest Press (Machine)

1 Set

1 Set

10 Reps

10 Reps

-

-

2

Archer Pulls

1 Set

1 Set

10 Reps

10 Reps

-

-

3

Seated Row (Machine)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4

Lateral Raise (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

5

Tricep Pushdown (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

6

Wide Grip Lat Pulldown

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

7

Decline Sit Up (Weighted)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

Day 3

1

Leg Press (45 Degrees)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

2

Shoulder Press (Machine)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

4

Lying Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Hammer Curl (Dumbbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

6

Skull Crusher (Barbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

7

Ab Wheel

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

Day 4

1

Dip (Assisted)

1 Set

1 Set

10 Reps

10 Reps

-

-

2

Chin-Up (Assisted)

1 Set

1 Set

10 Reps

10 Reps

-

-

3

Tricep Pushdown (Cable)

1 Set

1 Set

10 Reps

10 Reps

-

-

4

Preacher Curl (Barbell)

1 Set

1 Set

10 Reps

10 Reps

-

-

5

Wrist Curls

1 Set

1 Set

10 Reps

10 Reps

-

-

6

Decline Sit Up (Weighted)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-