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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.
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
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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
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