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elisas workouts💪🏻

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Program Description

muskeln gainen💪🏻

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2024 11:21
  • Last Edited
    Jun 18, 2025 08:57

Summary

Transform your physique with Elisa's 8-week workout program, designed for those ready to push their limits! Committing to just four days a week, you'll engage in a balanced mix of barbell, machine, and dumbbell exercises targeting your chest, back, shoulders, and legs. Each session is crafted to build strength and muscle endurance, featuring staple moves like the Bench Press, Squat, and Deadlift. Get ready to elevate your training and achieve your fitness goals with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Rear Delt Row
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Hyperextension
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
14 Reps
-
7
Hip Abductor (Machine)
3 Sets
14 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Rear Delt Row
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Hyperextension
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
14 Reps
-
7
Hip Abductor (Machine)
3 Sets
14 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-