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vitruvian man

by Angel F.
1 athletes joined

Program Description

Build hypertrophy for lacking body parts

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 16, 2024 11:34
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your full potential with the Vitruvian Man program, a comprehensive 5-week journey designed for those ready to commit to daily training. With a focus on building strength and muscle across all major muscle groups, this program incorporates a variety of exercises, including barbell squats, bench presses, and deadlifts, ensuring a balanced approach to fitness. Train seven days a week with expertly crafted workouts that challenge your limits and elevate your performance. Equip yourself with the tools for transformation and discover what your body is truly capable of!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
11.4%
Biceps
8.8%
Chest
8.5%
Lats
7.8%
Calves
7.3%
Front Delts
6.8%
Abs
6.6%
Forearms
6.3%
Quadriceps
6.2%
Middle Delts
4.9%
Hamstrings
4.6%
Glutes
4.4%
Lower Back
1.9%
Adductors
1.5%
Rear Delts
1%
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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
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Machine)
2
12 reps
RPE 9
3
Push Up
2
12 reps
RPE 10
4
Barbell Row
3
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Chin-Up (Weighted)
2
15 reps
RPE 9
7
Seated Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Machine)
2
12 reps
RPE 9
3
Push Up
2
12 reps
RPE 10
4
Barbell Row
3
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Chin-Up (Weighted)
2
15 reps
RPE 9
7
Seated Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Machine)
2
12 reps
RPE 9
3
Push Up
2
12 reps
RPE 10
4
Barbell Row
3
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Chin-Up (Weighted)
2
15 reps
RPE 9
7
Seated Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Machine)
2
12 reps
RPE 9
3
Push Up
2
12 reps
RPE 10
4
Barbell Row
3
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Chin-Up (Weighted)
2
15 reps
RPE 9
7
Seated Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Machine)
2
12 reps
RPE 9
3
Push Up
2
12 reps
RPE 10
4
Barbell Row
3
10 reps
RPE 10
5
Lat Pulldown
2
12 reps
RPE 8.5
6
Chin-Up (Weighted)
2
15 reps
RPE 9
7
Seated Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
6
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
4
Shrug (Dumbbell)
4
10 reps
RPE 10
5
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
6
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
4
Shrug (Dumbbell)
4
10 reps
RPE 10
5
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
6
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
4
Shrug (Dumbbell)
4
10 reps
RPE 10
5
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
6
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
4
Shrug (Dumbbell)
4
10 reps
RPE 10
5
Wrist Curls
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
6
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
4
Shrug (Dumbbell)
4
10 reps
RPE 10
5
Wrist Curls
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
3
10 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Fly (Machine)
1
1
15 reps
12 reps
RPE 6
RPE 6
3
Push Up
2
12 reps
RPE 6
4
Barbell Row
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 6
6
Chin-Up (Weighted)
2
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Fly (Machine)
1
1
15 reps
12 reps
RPE 6
RPE 6
3
Push Up
2
12 reps
RPE 6
4
Barbell Row
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 6
6
Chin-Up (Weighted)
2
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Fly (Machine)
1
1
15 reps
12 reps
RPE 6
RPE 6
3
Push Up
2
12 reps
RPE 6
4
Barbell Row
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 6
6
Chin-Up (Weighted)
2
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Fly (Machine)
1
1
15 reps
12 reps
RPE 6
RPE 6
3
Push Up
2
12 reps
RPE 6
4
Barbell Row
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 6
6
Chin-Up (Weighted)
2
20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chest Fly (Machine)
1
1
15 reps
12 reps
RPE 6
RPE 6
3
Push Up
2
12 reps
RPE 6
4
Barbell Row
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 6
6
Chin-Up (Weighted)
2
20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
6
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Shrug (Dumbbell)
4
15 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
6
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Shrug (Dumbbell)
4
15 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
6
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Shrug (Dumbbell)
4
15 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
6
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Shrug (Dumbbell)
4
15 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
6
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
6
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Shrug (Dumbbell)
4
15 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
6
Seated Calf Raise
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
20 reps
RPE 8
Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Leg Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
3
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@9
3
Push Up
2 Sets
12 Reps
@10
4
Barbell Row
3 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
12 Reps
@8.5
6
Chin-Up (Weighted)
2 Sets
15 Reps
@9
7
Seated Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Cable Crunch
4 Sets
20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chest Fly (Machine)
1 Set
1 Set
15 Reps
12 Reps
@6
@6
3
Push Up
2 Sets
12 Reps
@6
4
Barbell Row
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@6
6
Chin-Up (Weighted)
2 Sets
20 Reps
@6
Day 7
1
Cable Crunch
4 Sets
20 Reps
@8
Day 2
1
Hammer Curl
6 Sets
10 Reps
@10
2
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
4
Shrug (Dumbbell)
4 Sets
10 Reps
@10
5
Wrist Curls
4 Sets
12 Reps
@9
Day 6
1
Hammer Curl
6 Sets
12 Reps
@8
2
Tricep Rope Push Down (Cable)
6 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Shrug (Dumbbell)
4 Sets
15 Reps
@8
5
Wrist Curls
4 Sets
15 Reps
@8
6
Seated Calf Raise
4 Sets
20 Reps
@8