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Reaper

by Liam N.

Program Description

High Volume Shred for stamina and shredded body

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 28, 2025 08:13
  • Last Edited
    Aug 29, 2025 10:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Tricep Extension (Dumbbell)
5
15 reps
-
3
Squat (Barbell)
5
10 reps
RPE 7
4
Hanging Toes To Bar
5
10 reps
-
5
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6
6
Face Pull
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
5 reps
-
3
Abs Crunch (Machine)
5
15 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Upright Row (Barbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
5
10 reps
RPE 10
3
Deadlift (Barbell)
5
10 reps
RPE 8
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
5
20 reps
-
7
Hammer Curl (Cable)
5
10 reps
-
8
Lateral Raise (Cable)
5
10 reps
-
9
Landmine Press
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pull-Up (Weighted)
5
10 reps
-
3
Abs Crunch (Machine)
5
20 reps
-
4
Power Shrug
5
20 reps
-
5
Face Pull
5
20 reps
-
6
Hammer Curl (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
5
10 reps
-
2
Incline Bench Press (Smith Machine)
5
10 reps
-
3
Abs Crunch (Weighted)
5
20 reps
-
4
Tricep Dip (Bodyweight)
5
10 reps
-
5
Squat (Smith Machine)
5
5 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Tricep Extension (Dumbbell)
5 Sets
15 Reps
-
3
Squat (Barbell)
5 Sets
10 Reps
@7
4
Hanging Toes To Bar
5 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@6
6
Face Pull
5 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Chin-Up (Weighted)
5 Sets
5 Reps
-
3
Abs Crunch (Machine)
5 Sets
15 Reps
-
4
Shrug (Dumbbell)
5 Sets
10 Reps
-
5
Upright Row (Barbell)
5 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Chin-Up (Weighted)
5 Sets
10 Reps
@10
3
Deadlift (Barbell)
5 Sets
10 Reps
@8
4
Lateral Raise (Cable)
4 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
5 Sets
20 Reps
-
7
Hammer Curl (Cable)
5 Sets
10 Reps
-
8
Lateral Raise (Cable)
5 Sets
10 Reps
-
9
Landmine Press
5 Sets
5 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
-
2
Pull-Up (Weighted)
5 Sets
10 Reps
-
3
Abs Crunch (Machine)
5 Sets
20 Reps
-
4
Power Shrug
5 Sets
20 Reps
-
5
Face Pull
5 Sets
20 Reps
-
6
Hammer Curl (Cable)
5 Sets
10 Reps
-
Day 5
1
Close Grip Bench Press (Smith Machine)
5 Sets
10 Reps
-
2
Incline Bench Press (Smith Machine)
5 Sets
10 Reps
-
3
Abs Crunch (Weighted)
5 Sets
20 Reps
-
4
Tricep Dip (Bodyweight)
5 Sets
10 Reps
-
5
Squat (Smith Machine)
5 Sets
5 Reps
-