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BoostcampPNG

Fi’s Efficient Uni Workoutz

by Fatema S.

Program Description

Abs shoulders and butt

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 17, 2025 06:16
  • Last Edited
    Sep 17, 2025 06:48
Muscle Engagement
Front
Back
MuscleSet
Abs
13.7%
Glutes
11.5%
Triceps
11%
Quadriceps
9.5%
Upper Back
8.7%
Hamstrings
8.2%
Front Delts
7.7%
Chest
6.7%
Middle Delts
5%
Rear Delts
4.8%
Lats
4.3%
Lower Back
3.2%
Stretching
2.5%
Biceps
1.3%
Cardio
0.8%
Abductors
0.5%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Row
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Russian Twist (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
3
8 reps
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Chest Supported Row (Dumbbell)
4
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Face Pull
3
8 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
5
Lying Leg Raise
2
10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Cardio (LISS)
1 Set
60 mins
-
Day 5
1
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Back Extension (Weighted)
3 Sets
8 Reps
-
5
Lying Leg Raise
2 Sets
10 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Side Plank
2 Sets
1 mins
-
Day 1
1
Pull-Up (Assisted)
2 Sets
AMRAP
-
2
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Rear Delt Row
3 Sets
8 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Dead Bug
3 Sets
12 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Lateral Raise (Cable)
2 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
5
Face Pull
3 Sets
8 Reps
-
6
Side Crunch (Cable)
3 Sets
12 Reps
-
7
Abs Crunch (Weighted)
3 Sets
12 Reps
-