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SIM workout

by Steven
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Program Description

**SIM Workout: 5-Week Transformation Program** Embark on a transformative 5-week journey with the SIM Workout, designed for those ready to elevate their fitness game. This program includes 25 training sessions, focusing on both strength and conditioning, to build muscle and enhance endurance. Each week features targeted exercises like the Incline Bench Press and Goblet Squat, ensuring a well-rounded approach to upper and lower body development. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated every step of the way!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 11:11
  • Last Edited
    Mar 24, 2026 12:51
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10%
Glutes
10%
Front Delts
8.8%
Abs
8.8%
Upper Back
8.4%
Quadriceps
8.1%
Triceps
7.6%
Biceps
5.5%
Lats
5.3%
Chest
4.8%
Middle Delts
4.8%
Forearms
3.3%
Other
3.3%
Rear Delts
2.9%
Cardio
2.4%
Lower Back
2.1%
Adductors
1.4%
Calves
1.4%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Pallof Press
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Goblet Squat
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Calf Raise (Machine)
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Goblet Squat
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Calf Raise (Machine)
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Goblet Squat
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Calf Raise (Machine)
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Goblet Squat
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Calf Raise (Machine)
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Goblet Squat
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Calf Raise (Machine)
3
15 reps
-
6
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
4
30 mins
-
2
Farmer's Walk (Weighted)
4
30 mins
-
3
Step-Up (Weighted)
4
20 reps
-
4
100m Row
4
1 mins
-
5
Pallof Press
3
24 reps
-
6
Wall ball
3
10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
4
30 mins
-
2
Farmer's Walk (Weighted)
4
30 mins
-
3
Step-Up (Weighted)
4
20 reps
-
4
100m Row
4
1 mins
-
5
Pallof Press
3
24 reps
-
6
Wall ball
3
10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
4
30 mins
-
2
Farmer's Walk (Weighted)
4
30 mins
-
3
Step-Up (Weighted)
4
20 reps
-
4
100m Row
4
1 mins
-
5
Pallof Press
3
24 reps
-
6
Wall ball
3
10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
4
30 mins
-
2
Farmer's Walk (Weighted)
4
30 mins
-
3
Step-Up (Weighted)
4
20 reps
-
4
100m Row
4
1 mins
-
5
Pallof Press
3
24 reps
-
6
Wall ball
3
10 reps
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
4
30 mins
-
2
Farmer's Walk (Weighted)
4
30 mins
-
3
Step-Up (Weighted)
4
20 reps
-
4
100m Row
4
1 mins
-
5
Pallof Press
3
24 reps
-
6
Wall ball
3
10 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Seated Row (Cable)
4
12 reps
-
3
Face Pull
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank
3
0.5 mins
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank
3
0.5 mins
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank
3
0.5 mins
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank
3
0.5 mins
-
7
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Plank
3
0.5 mins
-
7
Treadmill
1
20 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
12-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Pallof Press
3 Sets
12 Reps
-
7
Treadmill
1 Set
20 mins
-
Day 2
1
Leg Press (45 Degrees)
4 Sets
12 Reps
-
2
Goblet Squat
3 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Calf Raise (Machine)
3 Sets
15 Reps
-
6
Treadmill
1 Set
15 mins
-
Day 3
1
Battle Ropes
4 Sets
30 mins
-
2
Farmer's Walk (Weighted)
4 Sets
30 mins
-
3
Step-Up (Weighted)
4 Sets
20 Reps
-
4
100m Row
4 Sets
1 mins
-
5
Pallof Press
3 Sets
24 Reps
-
6
Wall ball
3 Sets
10 Reps
-
7
Treadmill
1 Set
20 mins
-
Day 4
1
Lat Pulldown
4 Sets
12 Reps
-
2
Seated Row (Cable)
4 Sets
12 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Treadmill
1 Set
20 mins
-
Day 5
1
Goblet Squat
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Plank
3 Sets
0.5 mins
-
7
Treadmill
1 Set
20 mins
-