logo
BoostcampPNG

Project Rankaisija

by ahven
5.0
(1 rating)

Program Description

Rankaisu

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 08:15
  • Last Edited
    Mar 11, 2025 01:50
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
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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Shoulder Press (Machine)
3
3-6 reps
85%
3
Chest Press (Machine)
2
3-6 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
3
5-8 reps
RPE 8
6
Tricep Kickback
2
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
2
5-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
2
15-20 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
3
5-10 reps
RPE 8
6
Tricep Kickback
3
10-15 reps
RPE 7.5
7
Lateral Raise (Machine)
1
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Shoulder Press (Machine)
3
3-6 reps
85%
3
Chest Press (Machine)
2
3-6 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
2
5-8 reps
RPE 8
6
Tricep Kickback
2
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Shoulder Press (Machine)
3
3-6 reps
85%
3
Chest Press (Machine)
2
3-6 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
2
5-8 reps
RPE 8
6
Tricep Kickback
2
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Shoulder Press (Machine)
3
3-6 reps
85%
3
Chest Press (Machine)
2
3-6 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
2
5-8 reps
RPE 8
6
Tricep Kickback
2
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
3-6 reps
80%
2
Shoulder Press (Machine)
3
3-6 reps
85%
3
Chest Press (Machine)
2
3-6 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Seated Overhead Extension (EZ Bar)
2
5-8 reps
RPE 8
6
Tricep Kickback
2
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Bayesian Curl
2
15-20 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
6-8 reps
RPE 8
4
Rear Delt Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
80%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
80%
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
80%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
80%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
80%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3-6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
80%
3
Standing Calf Raise
3
6-8 reps
RPE 8
4
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
80%
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Chest Press (Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
80%
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
3
Chest Press (Machine)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
4
Kelso Shrug
1
2
6-8 reps
6-8 reps
RPE 7
RPE 8.5
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
80%
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Chest Press (Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
80%
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Chest Press (Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
80%
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Chest Press (Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
80%
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
3
Chest Press (Machine)
2
3-6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
3-6 reps
80%
2
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
6-8 reps
70%
2
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
2
15-20 reps
RPE 8
6
Lateral Raise (Machine)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
3-6 reps
80%
2
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
3-6 reps
80%
2
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
3-6 reps
80%
2
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
3-6 reps
80%
2
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Hammer Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
3-6 Reps
80%
2
Shoulder Press (Machine)
3 Sets
3-6 Reps
85%
3
Chest Press (Machine)
2 Sets
3-6 Reps
@9.5
4
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
5
Seated Overhead Extension (EZ Bar)
3 Sets
5-8 Reps
@8
6
Tricep Kickback
2 Sets
5-8 Reps
@7.5
7
Lateral Raise (Machine)
2 Sets
5-10 Reps
@9.5
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
15-20 Reps
@8
4
Rear Delt Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
3 Sets
3-6 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
80%
3
Standing Calf Raise
3 Sets
6-8 Reps
@8
4
Abs Crunch (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
80%
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@8
3
Chest Press (Machine)
2 Sets
3-6 Reps
@8
4
Face Pull
2 Sets
6-8 Reps
@8
5
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Seated Military Press (Smith Machine)
2 Sets
3-6 Reps
80%
2
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10
5
Hammer Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Lateral Raise (Machine)
3 Sets
6 Reps
@10