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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 24, 2025 04:15

Summary

Unlock your potential with Fi’s Efficient Uni Workoutz, an 8-week program designed for those ready to elevate their fitness game. Comprising five days of targeted training each week, this program blends strength and cardio to maximize results. You'll engage in a variety of exercises, including assisted pull-ups, dumbbell presses, and core-focused movements, ensuring a comprehensive full-body workout. Get ready to build strength, enhance endurance, and achieve your fitness goals with efficiency and effectiveness!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Glutes
11.7%
Upper Back
9.9%
Triceps
9.7%
Quadriceps
8%
Front Delts
7.6%
Hamstrings
7.3%
Middle Delts
6.2%
Rear Delts
6%
Lats
5.9%
Chest
5.4%
Lower Back
3.7%
Stretching
2.3%
Biceps
2.2%
Cardio
0.8%
Forearms
0.3%
Abductors
0.3%
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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
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
4
10 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
4
10 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
4
10 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
4
10 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
4
10 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
4
10 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
4
10 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
4
10 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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
3
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)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
-
2
Reverse Pec Deck
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
-
2
Leg Press
2
8 reps
-
3
Leg Curl
3
8 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Lying Leg Raise
2
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Side Crunch (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Cardio (LISS)
1 Set
60 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
4 Sets
10 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)
4 Sets
8 Reps
-
2
Reverse Pec Deck
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
Day 2
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
8 Reps
-
3
Glute Kickback (Cable)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Side Plank
2 Sets
1 mins
-
Day 5
1
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
2
Leg Press
2 Sets
8 Reps
-
3
Leg Curl
3 Sets
8 Reps
-
4
Back Extension (Weighted)
4 Sets
8 Reps
-
5
Lying Leg Raise
2 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
7
Side Crunch (Cable)
3 Sets
12 Reps
-