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Rachel M

by Rick
3 athletes joined

Program Description

Beginner workout

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 28, 2024 06:42
  • Last Edited
    Jun 18, 2025 08:31

Summary

Transform your strength and sculpt your physique with the Rachel M program, a comprehensive 8-week journey designed for dedicated lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups to enhance strength and endurance. With a focus on both form and intensity, this program incorporates essential movements like Goblet Squats and Romanian Deadlifts, ensuring you build a solid foundation while pushing your limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.9%
Glutes
12%
Triceps
9.9%
Quadriceps
9.4%
Hamstrings
9.4%
Chest
7.8%
Lower Back
7.8%
Front Delts
6.3%
Upper Back
5.2%
Biceps
4.7%
Lats
4.2%
Middle Delts
2.6%
Forearms
1.4%
Cardio
0.9%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6.5
3
Push Up
3
8 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Bridge (Barbell)
3
15 reps
RPE 6
5
Russian Twist
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
10 reps
RPE 6
2
Push Up
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 6
6
Bicycle Crunch
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7.5
2
Side Plank
5
1 mins
RPE 6
3
Lying Leg Raise
3
25 reps
-
4
Superman
3
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Goblet Squat
3 Sets
10 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
3
Step-Up (Weighted)
3 Sets
8 Reps
@6
4
Glute Bridge (Barbell)
3 Sets
15 Reps
@6
5
Russian Twist
3 Sets
25 Reps
@6
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6.5
3
Push Up
3 Sets
8 Reps
@6.5
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@6.5
6
Plank
3 Sets
1 mins
@6
Day 3
1
Deadlift (Dumbbell)
3 Sets
10 Reps
@6
2
Push Up
3 Sets
8 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
Front Squat (Dumbbell)
3 Sets
10 Reps
@6
5
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@6
6
Bicycle Crunch
3 Sets
20 Reps
@6
Day 4
1
Cardio
1 Set
25 mins
@7.5
2
Side Plank
5 Sets
1 mins
@6
3
Lying Leg Raise
3 Sets
25 Reps
-
4
Superman
3 Sets
15 Reps
-