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BoostcampPNG

Rambo’s Retaliation

by Ryan L.
3 athletes joined

Program Description

Gain all the muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 02:40
  • Last Edited
    May 07, 2024 10:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
7 reps
RPE 10
3
Seated Row (Cable)
2
6 reps
RPE 10
4
Seal Row
2
6 reps
RPE 10
5
Shrug (Barbell)
2
6 reps
RPE 10
6
Pec Deck (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
2
Basyian Curl
2
8 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
5
Skull Crusher
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Sissy Squat
2
10 reps
RPE 10
3
Seated Hamstring Curl
2
10 reps
RPE 10
4
Standing Calf Raise
2
30 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
7 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
7 Reps
@10
3
Seated Row (Cable)
2 Sets
6 Reps
@10
4
Seal Row
2 Sets
6 Reps
@10
5
Shrug (Barbell)
2 Sets
6 Reps
@10
6
Pec Deck (Machine)
2 Sets
8 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
2
Basyian Curl
2 Sets
8 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
5
Skull Crusher
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 4
1
Leg Extension
2 Sets
10 Reps
@10
2
Sissy Squat
2 Sets
10 Reps
@10
3
Seated Hamstring Curl
2 Sets
10 Reps
@10
4
Standing Calf Raise
2 Sets
30 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10