Program Overview
- Program Length1 week
- Time Per Workout180 minutes
- CreatedNov 23, 2025 03:49
- Last EditedNov 28, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Upper Back
10.9%
Biceps
9.9%
Quadriceps
9.2%
Front Delts
9.2%
Hamstrings
8.5%
Lats
7%
Chest
7%
Glutes
6.3%
Middle Delts
4.2%
Forearms
4.2%
Rear Delts
2.8%
Abs
2.1%
Calves
2.1%
Adductors
1.1%
Abductors
1.1%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
1
1
2
12 reps
15 reps
20 reps
-
-
-
4
Calf Raise (Machine)
1
2
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Seated Hamstring Curl
1
1
1
12 reps
15 reps
20 reps
-
-
-
3
Lat Pulldown
3
12 reps
-
4
Chest Supported Row (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Deck (Machine)
4
12 reps
-
4
Shoulder Press (Machine)
4
12 reps
-
5
Lateral Raise (Dumbbell)
2
20 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Preacher Curl (Dumbbell)
4
12 reps
-
3
Bicep Curl (Cable)
2
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Leg Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
20 Reps
-
-
-
-
4
Calf Raise (Machine)1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Hamstring Curl1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
3
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
-
-
-
-
5
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Dumbbell Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Pec Deck (Machine)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
-
-
6
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
No exercises added to this day
Day 5
1
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bicep Curl (Cable)1 Set
1 Set
10 Reps
10 Reps
-
-
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Skull Crusher (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-