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Hoarah Loux's Workout

by Lucien G.

Program Description

Unlock your full potential with Lucien's Fullbody program, a comprehensive 10-week training plan designed for those ready to elevate their fitness game. This 4-day-a-week regimen focuses on building strength and endurance through a balanced mix of compound and isolation exercises, ensuring every muscle group gets the attention it deserves. Whether you're a beginner or looking to refine your routine, this program will guide you to achieve noticeable results and enhance your overall performance. Get ready to transform your body and crush your goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 03:26
  • Last Edited
    Mar 23, 2026 03:31
Muscle Engagement
Front
Back
MuscleSet
Abs
16.7%
Triceps
15.6%
Front Delts
11.1%
Biceps
10%
Forearms
6.7%
Middle Delts
6.7%
Chest
6.7%
Upper Back
6.7%
Lats
6.7%
Hamstrings
6.7%
Quadriceps
6.7%
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Bench Press (Dumbbell)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Bench Press (Dumbbell)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Bench Press (Dumbbell)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Supported Row (Machine)
2
-
5
Bench Press (Dumbbell)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Chest Fly (Machine)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Chest Supported Row (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Knee Raise (Captain's Chair)
2
-
8
Lying Leg Curl
2
-
9
Leg Extension
2
-
Week 1
1 / 10 Weeks
Day 1
1
Skull Crusher (Dumbbell)
1 Set
1 Set
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
-
-
8
Lying Leg Curl
1 Set
1 Set
-
-
9
Leg Extension
1 Set
1 Set
-
-
Day 2
1
Skull Crusher (Dumbbell)
1 Set
1 Set
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
-
-
8
Lying Leg Curl
1 Set
1 Set
-
-
9
Leg Extension
1 Set
1 Set
-
-
Day 3
1
Skull Crusher (Dumbbell)
1 Set
1 Set
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
-
-
8
Lying Leg Curl
1 Set
1 Set
-
-
9
Leg Extension
1 Set
1 Set
-
-
Day 4
1
Skull Crusher (Dumbbell)
1 Set
1 Set
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
-
-
4
Chest Fly (Machine)
1 Set
1 Set
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
-
-
7
Knee Raise (Captain's Chair)
1 Set
1 Set
-
-
8
Lying Leg Curl
1 Set
1 Set
-
-
9
Leg Extension
1 Set
1 Set
-
-