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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 18, 2025 11:46

Summary

Unleash your potential with the **Full Body of @Rarofitness**, a comprehensive 2-week program designed for daily training. With workouts scheduled every day of the week, you'll engage all major muscle groups through a variety of exercises, including machine, cable, and dumbbell movements. This program is perfect for those looking to build strength, improve endurance, and enhance overall fitness. Get ready to challenge yourself and achieve your goals in just 14 days!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Middle Delts
9.7%
Triceps
8.4%
Glutes
7.1%
Hamstrings
7.1%
Rear Delts
6.5%
Biceps
6.5%
Lats
6.5%
Chest
6.5%
Quadriceps
6.5%
Upper Back
5.2%
Abductors
3.9%
Abs
3.2%
Adductors
3.2%
Calves
3.2%
Lower Back
1.9%
Forearms
1.3%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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)
1
5 reps
-
2
Lu Raise
1
-
3
Tricep Extension (Cable)
1
-
4
Bicep Curl (Machine)
1
-
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
-