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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.
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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