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Rino - accumulo full body

by Roberto B.
1 athletes joined

Program Description

Transform your physique with the Rino - Accumulo Full Body program, designed for advanced lifters ready to take their bodybuilding journey to the next level. Over the course of 9 weeks, you’ll engage in three intense 90-minute workouts each week, targeting all major muscle groups for maximum hypertrophy. With a full gym at your disposal, you'll utilize a variety of equipment to push your limits and achieve significant gains. Get ready to build strength and muscle like never before!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 07:17
  • Last Edited
    Feb 02, 2026 07:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Chest
11.1%
Front Delts
10.8%
Lats
9%
Biceps
9%
Hamstrings
8.5%
Upper Back
7%
Quadriceps
6%
Middle Delts
5.5%
Calves
4%
Rear Delts
3.8%
Glutes
3%
Forearms
3%
Lower Back
2%
Abs
2%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
7 reps
-
2
Leg Curl
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
4
7 reps
-
4
Cable Low Row
4
12 reps
-
5
Standing Calf Raise
4
20+ reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
7
French Press
4
10 reps
-
8
Lateral Raise (Dumbbell)
4
12 reps
-
9
Pec Deck (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Extension
4
15 reps
-
3
Hyperextension
4
20 reps
-
4
Incline Bench Press (Smith Machine)
4
7 reps
-
5
Chest Press (Machine)
4
12 reps
-
6
Incline Curl (Dumbbell)
4
7 reps
-
7
Preacher Curl (Machine)
4
12 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Reverse Pec Deck
4
20 reps
-
10
Abs Crunch (Weighted)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10 reps
-
1B
Leg Curl
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
4
7 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
-
8
Calf Raise (Leg Press)
4
12 reps
-
9
Pullover (Dumbbell)
4
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
4
Cable Low Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20+ Reps
20+ Reps
20+ Reps
20+ Reps
-
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
French Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
3
Hyperextension
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
9
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
10
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
Day 3
1A
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
1B
Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
3
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-