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‼️ 👺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
    Jun 18, 2025 07:59

Summary

Unlock your strength with the **REALM PORTAL** program, a 4-week journey designed for serious lifters ready to elevate their game. Committing to 6 days a week, you'll engage in targeted push and pull workouts that emphasize compound movements like bench presses and rows, ensuring balanced muscle development. Each session is crafted to maximize intensity and promote growth, using a full gym setup to access a variety of equipment. Step into the realm of transformation and push your limits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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