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BoostcampPNG

Nadeen highway to muscles

by N M.

Program Description

**Ryan Program** is an intense 8-week journey designed to elevate your strength and sculpt your physique. With 32 training days, this program focuses on a balanced push-pull approach, integrating compound and isolation exercises to target all major muscle groups. Expect to build muscle and enhance endurance through structured workouts that include essential lifts like the bench press, squats, and various cable movements. Each session is tailored to push your limits, ensuring you stay motivated and engaged throughout your fitness transformation. Get ready to unleash your potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 05:26
  • Last Edited
    Feb 17, 2026 05:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Triceps
12.2%
Biceps
9.7%
Chest
8.2%
Abs
7.9%
Middle Delts
7.3%
Upper Back
6.7%
Quadriceps
6.2%
Glutes
5.9%
Hamstrings
4.9%
Lats
4.3%
Forearms
3.5%
Adductors
2.6%
Abductors
2.4%
Rear Delts
2.4%
Calves
1.8%
Lower Back
1.1%
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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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
RPE 6
RPE 10
3
Chest Fly (Cable)
3
-
4
Bench Press (Close Grip)
3
-
5
Overhead Tricep Extension (Cable)
3
RPE 10
6
Tricep Pushdown (Cable)
1
3
RPE 6
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
RPE 10
4
Shoulder Press (Machine)
1
2
RPE 6
RPE 10
5
Bench Press (Close Grip)
1
2
RPE 6
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
RPE 6
RPE 10
2
Seated Row (Cable)
2
RPE 10
3
T-Bar Row
2
RPE 10
4
Rear Delt Fly (Machine)
2
RPE 10
5
Lateral Raise (Dumbbell)
2
RPE 10
6A
Bicep Curl (EZ Bar)
3
RPE 10
6B
Hammer Curl (Dumbbell)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
-
1B
Hammer Curl (Dumbbell)
3
-
2
Bicep Curl (Cable)
3
-
3
Close Grip Bench Press (Smith Machine)
3
-
4A
Tricep Pushdown (Cable)
3
-
4B
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
RPE 10
3
Upright Row (Cable)
2
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
RPE 6
RPE 10
4B
Hammer Curl (Dumbbell)
2
RPE 10
5
Close Grip Bench Press (Smith Machine)
1
2
RPE 6
RPE 10
6
Decline Crunch
1
2
RPE 7
RPE 10
7
Wood Chop
1
1
1
RPE 7
RPE 9
RPE 10
8
Hanging Knee Raise
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
RPE 6
RPE 10
3
Leg Press
2
RPE 10
4
Leg Extension
2
RPE 10
5
Hip Abductor (Machine)
1
2
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
RPE 6
RPE 10
7
Seated Calf Raise
1
2
RPE 6
RPE 10
Week 1
1 / 8 Weeks
Day 3
1A
Bicep Curl (Barbell)
3 Sets
-
1B
Hammer Curl (Dumbbell)
3 Sets
-
2
Bicep Curl (Cable)
3 Sets
-
3
Close Grip Bench Press (Smith Machine)
3 Sets
-
4A
Tricep Pushdown (Cable)
3 Sets
-
4B
Overhead Tricep Extension (Cable)
3 Sets
-
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
@6
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
@6
@10
3
Chest Fly (Cable)
3 Sets
-
4
Bench Press (Close Grip)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
@10
6
Tricep Pushdown (Cable)
1 Set
3 Sets
@6
@10
7
Abs Crunch (Machine)
1 Set
2 Sets
@6
@10
Day 4
1
Hack Squat
1 Set
3 Sets
@6
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
@6
@10
3
Leg Press
2 Sets
@10
4
Leg Extension
2 Sets
@10
5
Hip Abductor (Machine)
1 Set
2 Sets
@6
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
@6
@10
7
Seated Calf Raise
1 Set
2 Sets
@6
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
@6
@10
2
Seated Row (Cable)
2 Sets
@10
3
T-Bar Row
2 Sets
@10
4
Rear Delt Fly (Machine)
2 Sets
@10
5
Lateral Raise (Dumbbell)
2 Sets
@10
6A
Bicep Curl (EZ Bar)
3 Sets
@10
6B
Hammer Curl (Dumbbell)
3 Sets
@10