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Rhino Built

by Rhino9

Program Description

Build mass and aesthetics

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 12:34
  • Last Edited
    Feb 06, 2025 03:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Upper Back
9.8%
Biceps
7.9%
Lats
7.8%
Triceps
7.5%
Glutes
7.4%
Middle Delts
6.3%
Front Delts
6.1%
Forearms
6.1%
Quadriceps
5.6%
Hamstrings
5.5%
Rear Delts
4.4%
Chest
4.1%
Calves
3.1%
Lower Back
3%
Neck
2.1%
Adductors
1.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3A
Underhand Lat Pulldown
3
12-18 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
12-18 reps
RPE 9
4B
Reverse Wrist Curl (Barbell)
3
12-18 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 9
6
Single Arm Row (Cable)
2
12-16 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
7B
Lateral Raise (Dumbbell)
2
14-20 reps
RPE 9
7C
Rear Delt Row
2
8-14 reps
RPE 9
8
Good Morning
2
1
8-12 reps
12-16 reps
RPE 9
RPE 9
9A
Neck Extension
2
12 reps
RPE 6
9B
Cable Crunch
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Pull Through (Cable)
3
12-18 reps
RPE 9
4A
Standing Calf Raise
1
1
1
12-18 reps
15-20 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4B
tibialis
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Cable Crossover
2
10-15 reps
RPE 9
3A
Spider Curl
3
12-18 reps
RPE 9
3B
Skull Crusher
3
10-16 reps
RPE 9
4A
Hammer Curl
3
12-18 reps
RPE 9
4B
Wrist Curls
3
12-18 reps
RPE 9
5
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
2
10-16 reps
RPE 9
7A
Single Arm Shoulder Press
2
12-18 reps
RPE 9
7B
Lateral Raise (Cable)
2
12-18 reps
RPE 9
7C
Rear Delt Fly (Dumbbell)
2
10-16 reps
RPE 9
8A
Cable Crunch
3
14-20 reps
RPE 9
8B
Neck Extension
2
12-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Reverse Lunge (Barbell)
2
5-8 reps
RPE 8
4A
Standing Calf Raise
2
1
12-18 reps
8-14 reps
RPE 9
RPE 9
4B
tibialis
3
14-20 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (Barbell)
2
1
14-20 reps
12-18 reps
RPE 9
RPE 9
2B
Katana Extension
2
1
10-15 reps
14-20 reps
RPE 9
RPE 9
3A
Suitcase Carry
2
1 mins
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
12-18 reps
RPE 9
3C
Barbell Reverse Curl
2
1
10-15 reps
8-14 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 9
4B
Rear Delt Row
3
10-16 reps
RPE 9
5A
Cable Crunch
2
12-18 reps
RPE 9
5B
Hanging Leg Raise
2
20 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3A
Underhand Lat Pulldown
3 Sets
12-18 Reps
@9
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
4A
Hammer Curl (Cable)
3 Sets
12-18 Reps
@9
4B
Reverse Wrist Curl (Barbell)
3 Sets
12-18 Reps
@9
5
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
6
Single Arm Row (Cable)
2 Sets
12-16 Reps
@9
7A
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
7B
Lateral Raise (Dumbbell)
2 Sets
14-20 Reps
@9
7C
Rear Delt Row
2 Sets
8-14 Reps
@9
8
Good Morning
2 Sets
1 Set
8-12 Reps
12-16 Reps
@9
@9
9A
Neck Extension
2 Sets
12 Reps
@6
9B
Cable Crunch
3 Sets
12-20 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
5-8 Reps
@9
2
Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
3
Pull Through (Cable)
3 Sets
12-18 Reps
@9
4A
Standing Calf Raise
1 Set
1 Set
1 Set
12-18 Reps
15-20 Reps
8-12 Reps
@9
@9
@9
4B
tibialis
3 Sets
15-20 Reps
@9
5
Hanging Leg Raise
3 Sets
20 Reps
@9
Day 3
1
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Cable Crossover
2 Sets
10-15 Reps
@9
3A
Spider Curl
3 Sets
12-18 Reps
@9
3B
Skull Crusher
3 Sets
10-16 Reps
@9
4A
Hammer Curl
3 Sets
12-18 Reps
@9
4B
Wrist Curls
3 Sets
12-18 Reps
@9
5
Chin-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
6
Seated Row (Cable)
2 Sets
10-16 Reps
@9
7A
Single Arm Shoulder Press
2 Sets
12-18 Reps
@9
7B
Lateral Raise (Cable)
2 Sets
12-18 Reps
@9
7C
Rear Delt Fly (Dumbbell)
2 Sets
10-16 Reps
@9
8A
Cable Crunch
3 Sets
14-20 Reps
@9
8B
Neck Extension
2 Sets
12-18 Reps
@6
Day 4
1
Squat (Paused)
3 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7
3
Reverse Lunge (Barbell)
2 Sets
5-8 Reps
@8
4A
Standing Calf Raise
2 Sets
1 Set
12-18 Reps
8-14 Reps
@9
@9
4B
tibialis
3 Sets
14-20 Reps
@9
5
Hanging Leg Raise
3 Sets
20 Reps
@9
Day 5
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
1 Set
14-20 Reps
12-18 Reps
@9
@9
2B
Katana Extension
2 Sets
1 Set
10-15 Reps
14-20 Reps
@9
@9
3A
Suitcase Carry
2 Sets
1 mins
@9
3B
Reverse Wrist Curl (Barbell)
3 Sets
12-18 Reps
@9
3C
Barbell Reverse Curl
2 Sets
1 Set
10-15 Reps
8-14 Reps
@9
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-18 Reps
@9
4B
Rear Delt Row
3 Sets
10-16 Reps
@9
5A
Cable Crunch
2 Sets
12-18 Reps
@9
5B
Hanging Leg Raise
2 Sets
20 Reps
@9