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BoostcampPNG

Gvs rampage modified for 2 gym days, 1 home day

by Tm B.
1 athletes joined

Program Description

Solidarity

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 12:48
  • Last Edited
    Aug 04, 2025 01:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6.8 reps
-
1B
Wide Grip Lat Pulldown
2
1015 reps
-
2
Leg Press
3
1015 reps
-
3A
Dumbbell Row
2
1020 reps
-
3B
Arnold Press
2
812 reps
-
4
Romanian Deadlift (Barbell)
2
810 reps
-
5A
Standing Pullover (Cable)
2
1520 reps
-
5B
Upright Row (Barbell)
2
1215 reps
-
6A
Pec Deck (Machine)
1
1015 reps
-
6B
Skiers
1
1015 reps
-
7
Hanging Leg Raise
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
2
810 reps
-
1B
Pull-Up (Bodyweight)
2
810 reps
-
2
Squat (Smith Machine)
2
6.8 reps
-
3A
Single Arm Iso Row
2
1015 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
610 reps
-
4
Back Extension (Weighted)
2
1012 reps
-
5A
Tricep Rope Push Down (Cable)
2
1215 reps
-
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
1020 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
812 reps
-
2
Chin-Up (Bodyweight)
3
6.8 reps
-
3
Bench Press (Barbell)
2
810 reps
-
4
Chest Fly (Dumbbell)
2
812 reps
-
5
Romanian Deadlift (Barbell)
2
810 reps
-
6
Standing Calf Raise
3
815 reps
-
7
Push Up
2
-
8
Russian Twist
3
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1A
Bench Press (Smith Machine)
2 Sets
810 Reps
-
1B
Pull-Up (Bodyweight)
2 Sets
810 Reps
-
2
Squat (Smith Machine)
2 Sets
6.8 Reps
-
3A
Single Arm Iso Row
2 Sets
1015 Reps
-
3B
Seated Shoulder Press (Dumbbell)
2 Sets
610 Reps
-
4
Back Extension (Weighted)
2 Sets
1012 Reps
-
5A
Tricep Rope Push Down (Cable)
2 Sets
1215 Reps
-
5B
Lateral Raise (Cable)
2 Sets
12 Reps
-
6
Spider Curl
2 Sets
12 Reps
-
7
Cable Crunch
2 Sets
1020 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
6.8 Reps
-
1B
Wide Grip Lat Pulldown
2 Sets
1015 Reps
-
2
Leg Press
3 Sets
1015 Reps
-
3A
Dumbbell Row
2 Sets
1020 Reps
-
3B
Arnold Press
2 Sets
812 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
810 Reps
-
5A
Standing Pullover (Cable)
2 Sets
1520 Reps
-
5B
Upright Row (Barbell)
2 Sets
1215 Reps
-
6A
Pec Deck (Machine)
1 Set
1015 Reps
-
6B
Skiers
1 Set
1015 Reps
-
7
Hanging Leg Raise
2 Sets
1020 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
812 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
6.8 Reps
-
3
Bench Press (Barbell)
2 Sets
810 Reps
-
4
Chest Fly (Dumbbell)
2 Sets
812 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
810 Reps
-
6
Standing Calf Raise
3 Sets
815 Reps
-
7
Push Up
2 Sets
-
8
Russian Twist
3 Sets
15 Reps
-