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!
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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