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BoostcampPNG

Ripped Artitste

by marc O.

Program Description

Kinobody inspired program PROGRESSION STRATEGY The rule: If you hit the top of the rep range, increase the weight next session. If you stall ā†’ switch movements (machine ā†’ DB ā†’ barbell ā†’ different angle). This lets the routine last forever while constantly stimulating new gains. šŸ§¬ WHY IT WORKS Maximum mechanical tension Zero junk volume Optimal frequency for chest & shoulders Arms get direct + indirect stimulus Back grows perfectly with once-weekly intensity Legs get athletic development without crippling soreness Minimal systemic fatigue = better recovery = better leanness This is minimalist hypertrophy done perfectly

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 07:43
  • Last Edited
    Dec 28, 2025 07:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.8%
Triceps
10.2%
Upper Back
10.2%
Middle Delts
10.2%
Biceps
7.6%
Quadriceps
7.6%
Hamstrings
7.6%
Glutes
6.4%
Chest
5.1%
Lats
5.1%
Rear Delts
5.1%
Calves
3.8%
Abs
3.8%
Forearms
2.5%
Lower Back
2.5%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8.5
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
RPE 9
2
Squat (Barbell)
1
1
5 reps
8 reps
RPE 9.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Hamstring Curl
2
8 reps
RPE 9
6
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@9
@8.5
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9
5
Face Pull
3 Sets
15 Reps
@9
Day 2
1
Standing Calf Raise
3 Sets
10 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
5 Reps
8 Reps
@9.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
4
Leg Extension
2 Sets
8 Reps
@9
5
Hamstring Curl
2 Sets
8 Reps
@9
6
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@9
2
Chin-Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@9
@9
3
Lateral Raise (Cable)
3 Sets
10 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@9