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Road to 100 with Coach GPT (part 1)

by Ekisel
1 athletes joined

Program Description

Weight loss via calorie deficit and resistance training all programmed via Chat GPT. Full meal plan assisted. Meant to be executed 3x per week, however you can go every other day but you need to listen to your body. Feel free to add light cardio at the beginning and end of each session. I intend to do my own outside riding my bike. Avoid long rest times between exercises and sets. Between each set you should aim for 60 seconds, 90 at most.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 12:04
  • Last Edited
    Jun 12, 2025 12:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Shoulder Press (Machine)
2
15 reps
RPE 7-8
5
Chest Press (Machine)
2
15 reps
RPE 7-8
6
Pec Deck (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
RPE 7-8
2
Leg Curl
2
15 reps
RPE 7-8
3
Leg Extension
2
15 reps
RPE 7-8
4
Chest Press (Machine)
2
15 reps
RPE 7-8
5
Pec Deck (Machine)
2
15 reps
RPE 7-8
6
Shoulder Press (Machine)
2
15 reps
RPE 7-8
7
Tricep Pushdown (Cable)
2
15 reps
RPE 7-8
8
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
15 reps
RPE 7-8
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Bicep Curl (Machine)
2
15 reps
RPE 7-8
4
Glute Kickback
2
15 reps
RPE 7-8
5
Leg Press
2
15 reps
RPE 7-8
6
Calf Raise (Machine)
2
15 reps
RPE 7-8
7
Oblique Crunch
2
15 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
15 Reps
@7-8
2
Leg Curl
2 Sets
15 Reps
@7-8
3
Leg Extension
2 Sets
15 Reps
@7-8
4
Chest Press (Machine)
2 Sets
15 Reps
@7-8
5
Pec Deck (Machine)
2 Sets
15 Reps
@7-8
6
Shoulder Press (Machine)
2 Sets
15 Reps
@7-8
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7-8
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7-8
Day 2
1
Seated Row (Machine)
2 Sets
15 Reps
@7-8
2
Lat Pulldown
2 Sets
15 Reps
@7-8
3
Bicep Curl (Machine)
2 Sets
15 Reps
@7-8
4
Glute Kickback
2 Sets
15 Reps
@7-8
5
Leg Press
2 Sets
15 Reps
@7-8
6
Calf Raise (Machine)
2 Sets
15 Reps
@7-8
7
Oblique Crunch
2 Sets
15 Reps
@7-8
Day 3
1
Leg Press
3 Sets
15 Reps
@7-8
2
Leg Curl
2 Sets
15 Reps
@7-8
3
Leg Extension
2 Sets
15 Reps
@7-8
4
Chest Press (Machine)
2 Sets
15 Reps
@7-8
5
Pec Deck (Machine)
2 Sets
15 Reps
@7-8
6
Shoulder Press (Machine)
2 Sets
15 Reps
@7-8
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7-8
8
Abs Crunch (Machine)
2 Sets
15 Reps
@7-8