logo
BoostcampPNG

Shaq's redemption

by Gabriel E.
2 athletes joined

Program Description

Get Shaq on prime

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 01, 2025 12:05
  • Last Edited
    Jun 18, 2025 08:21

Summary

**Shaq's Redemption** is a transformative 12-week program designed to elevate your strength and physique with a balanced approach to training. Committing just three days a week, you'll tackle a mix of upper and lower body workouts that incorporate both machine and free weight exercises, ensuring comprehensive muscle engagement. Each session is structured to maximize your effort with targeted sets and reps, pushing you to your limits while promoting endurance and power. Get ready to reclaim your strength and redefine your fitness journey!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
AMRAP
-
2
Pull-Up (Assisted)
3
AMRAP
-
3
Bench Press (Dumbbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
2
8 reps
-
4
Leg Curl
2
12 reps
-
5
Plank
1
3 mins
-
6
Wall Sit
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Assisted)
3 Sets
AMRAP
-
2
Pull-Up (Assisted)
3 Sets
AMRAP
-
3
Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Leg Extension
2 Sets
15 Reps
-
2
Leg Press
2 Sets
8 Reps
-
3
Leg Curl
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
Plank
1 Set
3 mins
-
6
Wall Sit
1 Set
3 mins
-
Day 3
1
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
-