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RANSACK

by Radko Reeves
5 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
    Jan 29, 2025 05:44
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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
9 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!