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The reacher

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19 athletes joined

Program Description

To get that Jacked Reacher look

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2024 10:08
  • Last Edited
    May 26, 2025 01:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
13.7%
Chest
12.5%
Lats
10.3%
Front Delts
10%
Abs
8.5%
Biceps
7.1%
Quadriceps
5.3%
Glutes
4.8%
Middle Delts
4.3%
Hamstrings
2.6%
Rear Delts
1.7%
Abductors
1.4%
Adductors
1.3%
Forearms
0.9%
Lower Back
0.4%
Other
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
15 reps
-
2
Hack Squat
3
15 reps
-
3
Sumo Squat
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Walking Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
15 reps
-
2
Hack Squat
3
15 reps
-
3
Sumo Squat
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Walking Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
15 reps
-
2
Hack Squat
3
15 reps
-
3
Sumo Squat
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Walking Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-7 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-7 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5-7 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
RPE 6
2
Push Up
4
12 reps
RPE 6
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Bench Press (Paused)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Barbell Row
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
RPE 6
2
Push Up
4
12 reps
RPE 6
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Bench Press (Paused)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Barbell Row
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
RPE 6
2
Push Up
4
12 reps
RPE 6
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Bench Press (Paused)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 6
6
Lat Pulldown
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Barbell Row
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
20 reps
RPE 6
2
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 6
3
Skull Crusher
4
20 reps
RPE 6
4
Hammer Curl
4
20 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
20 reps
RPE 6
6
Dip (Bodyweight)
4
20 reps
RPE 6
7
Plank
4
1 mins
RPE 6
8
Press Up
4
20 reps
RPE 6
9
Sit Twists
4
20 reps
RPE 6
10
Sit Up
4
20 reps
RPE 6
11
Bicycle Crunch
4
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
20 reps
RPE 6
2
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 6
3
Skull Crusher
4
20 reps
RPE 6
4
Hammer Curl
4
20 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
20 reps
RPE 6
6
Dip (Bodyweight)
4
20 reps
RPE 6
7
Plank
4
1 mins
RPE 6
8
Press Up
4
20 reps
RPE 6
9
Sit Twists
4
20 reps
RPE 6
10
Sit Up
4
20 reps
RPE 6
11
Bicycle Crunch
4
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
4
20 reps
RPE 6
2
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 6
3
Skull Crusher
4
20 reps
RPE 6
4
Hammer Curl
4
20 reps
RPE 6
5
Bicep Curl (EZ Bar)
4
20 reps
RPE 6
6
Dip (Bodyweight)
4
20 reps
RPE 6
7
Plank
4
1 mins
RPE 6
8
Press Up
4
20 reps
RPE 6
9
Sit Twists
4
20 reps
RPE 6
10
Sit Up
4
20 reps
RPE 6
11
Bicycle Crunch
4
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 6
2
Front Raise
4
15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
4
Shrug (Barbell)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
5
Upright Row (Barbell)
4
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 6
2
Front Raise
4
15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
4
Shrug (Barbell)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
5
Upright Row (Barbell)
4
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 6
2
Front Raise
4
15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
4
Shrug (Barbell)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
5
Upright Row (Barbell)
4
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
15 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Bench Press (Paused)
4
15 reps
RPE 6.5
5
Seated Dip (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Lat Pulldown
4
15 reps
RPE 6
7
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 6
8
Bent Over Row (Barbell)
4
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
15 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Bench Press (Paused)
4
15 reps
RPE 6.5
5
Seated Dip (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Lat Pulldown
4
15 reps
RPE 6
7
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 6
8
Bent Over Row (Barbell)
4
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
15 reps
RPE 6
2
Push Up
4
15 reps
RPE 6
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Bench Press (Paused)
4
15 reps
RPE 6.5
5
Seated Dip (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Lat Pulldown
4
15 reps
RPE 6
7
Seated Wide-Grip Row (Cable)
4
15 reps
RPE 6
8
Bent Over Row (Barbell)
4
15 reps
RPE 6
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Bodyweight)
4 Sets
12 Reps
@6
2
Push Up
4 Sets
12 Reps
@6
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Bench Press (Paused)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
4 Sets
12 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@7
7
Seated Row (Cable)
4 Sets
12 Reps
@7
8
Barbell Row
4 Sets
12 Reps
@7
Day 1
1
Clean Deadlift
3 Sets
15 Reps
-
2
Hack Squat
3 Sets
15 Reps
-
3
Sumo Squat
3 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Run
1 Set
5-7 Reps
@6
Day 4
1
Single Arm Overhead Tricep Extension
4 Sets
20 Reps
@6
2
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
3
Skull Crusher
4 Sets
20 Reps
@6
4
Hammer Curl
4 Sets
20 Reps
@6
5
Bicep Curl (EZ Bar)
4 Sets
20 Reps
@6
6
Dip (Bodyweight)
4 Sets
20 Reps
@6
7
Plank
4 Sets
1 mins
@6
8
Press Up
4 Sets
20 Reps
@6
9
Sit Twists
4 Sets
20 Reps
@6
10
Sit Up
4 Sets
20 Reps
@6
11
Bicycle Crunch
4 Sets
20 Reps
@6
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@6
2
Front Raise
4 Sets
15 Reps
@6.5
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
4
Shrug (Barbell)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
5
Upright Row (Barbell)
4 Sets
15 Reps
@7
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
4 Sets
15 Reps
@6
2
Push Up
4 Sets
15 Reps
@6
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Bench Press (Paused)
4 Sets
15 Reps
@6.5
5
Seated Dip (Machine)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Lat Pulldown
4 Sets
15 Reps
@6
7
Seated Wide-Grip Row (Cable)
4 Sets
15 Reps
@6
8
Bent Over Row (Barbell)
4 Sets
15 Reps
@6