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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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Lying Leg Curl
2
8-15 reps
RPE 7
2
Leg Extension
2
15-20 reps
RPE 7
3
Back Extension
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 7
2
Leg Extension
2
15-20 reps
RPE 7
3
Back Extension
2
8-12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 8
2
Leg Extension
2
15-20 reps
RPE 8
3
Back Extension
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 8
2
Leg Extension
2
15-20 reps
RPE 8
3
Back Extension
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 9
2
Leg Extension
2
15-20 reps
RPE 9
3
Back Extension
2
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 9
2
Leg Extension
2
15-20 reps
RPE 9
3
Back Extension
2
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Back Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-15 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Back Extension
2
8-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Face Pull
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Face Pull
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Face Pull
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 7
2
Seated Row (Cable)
2
15-20 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 7
2
Seated Row (Cable)
2
15-20 reps
RPE 7
3
Alternating Dumbbell Curl
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Alternating Dumbbell Curl
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Alternating Dumbbell Curl
2
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 9
2
Seated Row (Cable)
2
15-20 reps
RPE 9
3
Alternating Dumbbell Curl
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 9
2
Seated Row (Cable)
2
15-20 reps
RPE 9
3
Alternating Dumbbell Curl
2
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 10
2
Seated Row (Cable)
2
15-20 reps
RPE 10
3
Alternating Dumbbell Curl
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8-12 reps
RPE 10
2
Seated Row (Cable)
2
15-20 reps
RPE 10
3
Alternating Dumbbell Curl
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Leg Curl
2
8-12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Press (45 Degrees)
2
15 reps
RPE 7
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Leg Curl
2
8-12 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Leg Press (45 Degrees)
2
15 reps
RPE 7
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Leg Curl
2
8-12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Press (45 Degrees)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Leg Curl
2
8-12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Leg Press (45 Degrees)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Leg Press (45 Degrees)
2
15 reps
RPE 9
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 9
2
Leg Curl
2
8-12 reps
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Leg Press (45 Degrees)
2
15 reps
RPE 9
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Leg Press (45 Degrees)
2
15 reps
RPE 10
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 10
2
Leg Curl
2
8-12 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 10
4
Leg Press (45 Degrees)
2
15 reps
RPE 10
5
High Bar Squat (Barbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
3
JM Press
1
8-12 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
3
JM Press
1
8-12 reps
RPE 7
4
T-Bar Row
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
JM Press
2
8-12 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
3
JM Press
2
8-12 reps
RPE 8
4
T-Bar Row
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
JM Press
2
8-12 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
3
JM Press
2
8-12 reps
RPE 9
4
T-Bar Row
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
3
JM Press
2
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
3
JM Press
2
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
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