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RANSACK

by Radko Reeves
6 athletes joined
4.0
(1 rating)

Program Description

This is just a generic upper/lower hypertrophy plan. Unexciting, but effective.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2024 11:42
  • Last Edited
    Jun 18, 2025 10:46

Summary

Unleash your strength with the RANSACK program, an 8-week journey designed to transform your physique through targeted supersets. Committing just 4 days a week, you'll engage in dynamic exercises like bench presses, lat pulldowns, and shoulder presses, all tailored to maximize muscle growth and endurance. This program is perfect for home workouts, requiring minimal equipment while delivering maximum results. Get ready to challenge yourself and redefine your limits!
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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
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
-
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
-
2A
Chest Press (Machine)
3 Sets
6-12 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
3B
Seated Row (Cable)
3 Sets
8-15 Reps
-
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
-
2
Back Extension
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
-
5A
Nordic Curl
3 Sets
6-8 Reps
-
5B
Leg Extension
3 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
-
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
-
4B
Leg Extension
3 Sets
15-20 Reps
-
5
Standing Calf Raise
4 Sets
10-25 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Radko ReevesAge 36, Man
10 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I copied of GVS!