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Riffs and Lifts: 5-Day Protocol
by Simon A.
1 athletes joined
5.0
(1 rating)
Program Description
Chest and Leg Emphasis, Back and Arm Maintenance
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 10, 2024 09:48
Last Edited
Jun 17, 2024 08:09
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Week 1
1 / 8 Weeks
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@7
2
Leg Extension
2 Sets
15-20 Reps
@7
3
Back Extension
2 Sets
8-12 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
4
T-Bar Row
2 Sets
8-12 Reps
@7
5
Face Pull
2 Sets
15-20 Reps
@7
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@7
2
Seated Row (Cable)
2 Sets
15-20 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
Leg Curl
2 Sets
8-12 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@7
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@7
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@7
3
JM Press
1 Set
8-12 Reps
@7
4
T-Bar Row
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@7
2
Leg Extension
2 Sets
15-20 Reps
@7
3
Back Extension
2 Sets
8-12 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7
4
T-Bar Row
2 Sets
8-12 Reps
@7
5
Face Pull
2 Sets
15-20 Reps
@7
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@7
2
Seated Row (Cable)
2 Sets
15-20 Reps
@7
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
Leg Curl
2 Sets
8-12 Reps
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@7
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@7
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@7
3
JM Press
1 Set
8-12 Reps
@7
4
T-Bar Row
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@8
2
Leg Extension
2 Sets
15-20 Reps
@8
3
Back Extension
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
8-12 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@8
2
Seated Row (Cable)
2 Sets
15-20 Reps
@8
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2
Leg Curl
2 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@8
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
3
JM Press
2 Sets
8-12 Reps
@8
4
T-Bar Row
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@8
2
Leg Extension
2 Sets
15-20 Reps
@8
3
Back Extension
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
8-12 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@8
2
Seated Row (Cable)
2 Sets
15-20 Reps
@8
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2
Leg Curl
2 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
15 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@8
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@8
3
JM Press
2 Sets
8-12 Reps
@8
4
T-Bar Row
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@9
2
Leg Extension
2 Sets
15-20 Reps
@9
3
Back Extension
2 Sets
8-12 Reps
@9
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
4
T-Bar Row
2 Sets
8-12 Reps
@9
5
Face Pull
2 Sets
15-20 Reps
@9
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@9
2
Seated Row (Cable)
2 Sets
15-20 Reps
@9
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@9
2
Leg Curl
2 Sets
8-12 Reps
@9
3
Leg Extension
2 Sets
15 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@9
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
3
JM Press
2 Sets
8-12 Reps
@9
4
T-Bar Row
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@9
2
Leg Extension
2 Sets
15-20 Reps
@9
3
Back Extension
2 Sets
8-12 Reps
@9
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@9
4
T-Bar Row
2 Sets
8-12 Reps
@9
5
Face Pull
2 Sets
15-20 Reps
@9
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@9
2
Seated Row (Cable)
2 Sets
15-20 Reps
@9
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@9
2
Leg Curl
2 Sets
8-12 Reps
@9
3
Leg Extension
2 Sets
15 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@9
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
3
JM Press
2 Sets
8-12 Reps
@9
4
T-Bar Row
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@9
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@10
2
Leg Extension
2 Sets
15-20 Reps
@10
3
Back Extension
2 Sets
8-12 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
Face Pull
2 Sets
15-20 Reps
@10
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@10
2
Seated Row (Cable)
2 Sets
15-20 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@10
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@10
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
3
JM Press
2 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 1
1
Lying Leg Curl
2 Sets
8-15 Reps
@10
2
Leg Extension
2 Sets
15-20 Reps
@10
3
Back Extension
2 Sets
8-12 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
Face Pull
2 Sets
15-20 Reps
@10
Day 3
1
Chin-Up (Assisted)
2 Sets
8-12 Reps
@10
2
Seated Row (Cable)
2 Sets
15-20 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@10
2
Leg Curl
2 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@10
4
Leg Press (45 Degrees)
2 Sets
15 Reps
@10
5
High Bar Squat (Barbell)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Close Grip)
2 Sets
6-10 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
3
JM Press
2 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10