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Easy program

by Nida Parveen

Program Description

**Easy Program** is an 18-week journey designed to build your fitness foundation with a balanced mix of cardio and strength training.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 15, 2026 03:59
  • Last Edited
    Mar 04, 2026 03:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
10.6%
Other
9.4%
Calves
7.1%
Quadriceps
7.1%
Hamstrings
7.1%
Glutes
7.1%
Middle Delts
7.1%
Front Delts
7.1%
Lats
7.1%
Upper Back
7.1%
Cardio
4.7%
Abductors
3.5%
Forearms
3.5%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
RPE 8
2
Stretching
1
5 mins
RPE 6
3
Standing Calf Raise
3
6 reps
RPE 7.5
4
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9.5
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
8 mins
RPE 9
2
Stretching
1
10 mins
RPE 6
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 9.5
4
Tricep Extension (Cable)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4 reps
RPE 8
2
Treadmill
1
15 mins
RPE 8
3
Stretching
1
5 mins
RPE 6
4
Lat Pulldown
3
6 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Treadmill
1 Set
15 mins
@8
2
Stretching
1 Set
5 mins
@6
3
Standing Calf Raise
3 Sets
6 Reps
@7.5
4
Leg Press
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9.5
@8
@7.5
Day 2
1
1km Row
1 Set
8 mins
@9
2
Stretching
1 Set
10 mins
@6
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8
@9.5
4
Tricep Extension (Cable)
2 Sets
6 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
4 Reps
@8
2
Treadmill
1 Set
15 mins
@8
3
Stretching
1 Set
5 mins
@6
4
Lat Pulldown
3 Sets
6 Reps
@8