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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
    Jun 18, 2025 11:25

Summary

Unleash your inner warrior with Rambo’s Retaliation, an 8-week program designed to sculpt your physique and boost your strength. Committing just 4 days a week, you'll tackle targeted workouts focusing on chest, back, arms, and shoulders, employing a mix of barbell, cable, and machine exercises. Each session is crafted to challenge your limits and enhance your muscle definition, ensuring you stay motivated and engaged throughout your fitness journey. Equip your garage gym and prepare to transform your body with this dynamic training plan!
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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
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