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BoostcampPNG

Full Body of @Rarofitness

by Raro F.

Program Description

Hypertrophy, Real Science Based Lifting and not Stretch or outcome based lifting CAUTION: USING THIS PROGRAM PUT YOU ON THE HYPERTROPHY PILL, TAKE AT YOUR OWN RISK

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 14, 2025 05:49
  • Last Edited
    Jun 14, 2025 06:14
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 1
No exercises added to this day
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Keenan Flap
1
-
6
Keenan Pullover Sagital
1
-
7
Kelso Shrug
1
-
8
Reverse Pec Deck
1
-
9
Chest Fly (Machine)
1
-
10
Incline Chest Press (Machine)
1
-
11
Abs Crunch (Machine)
1
-
12
Leg Press (45 Degrees)
1
-
13
Leg Extension
1
-
14
Lying Leg Curl
1
-
15
Glute Bridge (Barbell)
1
-
16
Hip Adductor (Machine)
1
-
17
Hip Abductor (Machine)
1
-
18
Single Leg Calf Raise (Weighted)
1
-
Day 7
No exercises added to this day
Week 1
1 / 2 Weeks
Day 1
1
Lateral Raise (Machine)
2 Sets
5 Reps
-
2
Lu Raise
1 Set
-
3
Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Keenan Flap
1 Set
-
6
Keenan Pullover Sagital
1 Set
-
7
Kelso Shrug
1 Set
-
8
Reverse Pec Deck
1 Set
-
9
Chest Fly (Machine)
1 Set
-
10
Incline Chest Press (Machine)
1 Set
-
11
Abs Crunch (Machine)
1 Set
-
12
Leg Press (45 Degrees)
1 Set
-
13
Leg Extension
1 Set
-
14
Lying Leg Curl
1 Set
-
15
Glute Bridge (Barbell)
1 Set
-
16
Hip Adductor (Machine)
1 Set
-
17
Hip Abductor (Machine)
1 Set
-
18
Single Leg Calf Raise (Weighted)
1 Set
-
Day 2
No exercises added to this day
Day 3
1
Lateral Raise (Machine)
2 Sets
5 Reps
-
2
Lu Raise
1 Set
-
3
Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Keenan Flap
1 Set
-
6
Keenan Pullover Sagital
1 Set
-
7
Kelso Shrug
1 Set
-
8
Reverse Pec Deck
1 Set
-
9
Chest Fly (Machine)
1 Set
-
10
Incline Chest Press (Machine)
1 Set
-
11
Abs Crunch (Machine)
1 Set
-
12
Leg Press (45 Degrees)
1 Set
-
13
Leg Extension
1 Set
-
14
Lying Leg Curl
1 Set
-
15
Glute Bridge (Barbell)
1 Set
-
16
Hip Adductor (Machine)
1 Set
-
17
Hip Abductor (Machine)
1 Set
-
18
Single Leg Calf Raise (Weighted)
1 Set
-
Day 4
No exercises added to this day
Day 6
No exercises added to this day
Day 5
1
Lateral Raise (Machine)
2 Sets
5 Reps
-
2
Lu Raise
1 Set
-
3
Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Keenan Flap
1 Set
-
6
Keenan Pullover Sagital
1 Set
-
7
Kelso Shrug
1 Set
-
8
Reverse Pec Deck
1 Set
-
9
Chest Fly (Machine)
1 Set
-
10
Incline Chest Press (Machine)
1 Set
-
11
Abs Crunch (Machine)
1 Set
-
12
Leg Press (45 Degrees)
1 Set
-
13
Leg Extension
1 Set
-
14
Lying Leg Curl
1 Set
-
15
Glute Bridge (Barbell)
1 Set
-
16
Hip Adductor (Machine)
1 Set
-
17
Hip Abductor (Machine)
1 Set
-
18
Single Leg Calf Raise (Weighted)
1 Set
-
Day 7
1
Lateral Raise (Machine)
2 Sets
5 Reps
-
2
Lu Raise
1 Set
-
3
Tricep Extension (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Keenan Flap
1 Set
-
6
Keenan Pullover Sagital
1 Set
-
7
Kelso Shrug
1 Set
-
8
Reverse Pec Deck
1 Set
-
9
Chest Fly (Machine)
1 Set
-
10
Incline Chest Press (Machine)
1 Set
-
11
Abs Crunch (Machine)
1 Set
-
12
Leg Press (45 Degrees)
1 Set
-
13
Leg Extension
1 Set
-
14
Lying Leg Curl
1 Set
-
15
Glute Bridge (Barbell)
1 Set
-
16
Hip Adductor (Machine)
1 Set
-
17
Hip Abductor (Machine)
1 Set
-
18
Single Leg Calf Raise (Weighted)
1 Set
-