logo
BoostcampPNG

‼️ 👺REALM PORTAL👺‼️

by Jon Bon Giorno, PhD
1 athletes joined

Program Description

Enter the REALM. BECOME THE DEMON.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 04, 2024 07:52
  • Last Edited
    May 07, 2024 10:02
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
2
1
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
5
Skull Crusher
1
3
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
1
2
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
3
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 9
RPE 10
6
Hammer Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
1
2
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Hammer Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
1
2
8 reps
12 reps
-
-
3
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Hammer Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
1
2
12 reps
15 reps
-
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Leg Press
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
6
Cable Crunch
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
1
2
12 reps
15 reps
-
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
1
2
12 reps
15 reps
-
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
2
1
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
5
Skull Crusher
1
3
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
8 reps
12 reps
-
-
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher
1
2
15 reps
12 reps
RPE 9
RPE 9
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Concentration Curl
2
1
12 reps
12 reps
-
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Face Pull
3
1
15 reps
15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
1
15 reps
15 reps
RPE 9
RPE 10
6
Hammer Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Concentration Curl
2
1
12 reps
12 reps
-
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
8 reps
12 reps
-
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
6
Concentration Curl
2
1
12 reps
12 reps
-
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
2
Leg Press
3
1
12 reps
12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
3
1
12 reps
12 reps
RPE 9
RPE 10
4
Leg Curl
3
1
15 reps
15 reps
RPE 9
RPE 10
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
3
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 9
RPE 9
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
15 Reps
-
-
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Cable Crunch
3 Sets
20 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@9
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
5
Skull Crusher
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 5
1
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
-
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Concentration Curl
2 Sets
1 Set
12 Reps
12 Reps
-
@9
Day 6
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9
@9
3
Leg Extension
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
8 Reps
12 Reps
-
-
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
12 Reps
-
-
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Hammer Curl
3 Sets
15 Reps
@9