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Mal fit

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Program Description

**Mal Fit** is an 8-week comprehensive workout program designed to enhance your strength and endurance through a structured routine. With 56 training days, this program combines a variety of exercises targeting all major muscle groups, ensuring a balanced approach to fitness. From barbell bench presses to bodyweight pull-ups, each session is crafted to challenge you while promoting muscle growth and fat loss. Get ready to push your limits and transform your physique with this dynamic training plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 10:00
  • Last Edited
    Nov 30, 2025 08:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Biceps
11.5%
Triceps
10.7%
Lats
9.7%
Front Delts
7.9%
Chest
7%
Middle Delts
7%
Hamstrings
5.1%
Lower Back
4.7%
Quadriceps
4.7%
Glutes
4.7%
Rear Delts
3.3%
Abductors
2.8%
Forearms
2.3%
Calves
2.3%
Full-Body
1.6%
Adductors
0.9%
Abs
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Close Grip Seated Row
3
10 reps
RPE 8
5
Reverse fly Seated
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 8
2
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Press (Machine)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
1 Set
AMRAP
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Close Grip Seated Row
3 Sets
10 Reps
@8
5
Reverse fly Seated
3 Sets
12 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Leg Curl
3 Sets
12 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
3
Squat (Barbell)
3 Sets
5 Reps
@10
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@8
Day 4
1
Running
1 Set
@8
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
15 Reps
@8
Day 6
1
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
2
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@8
Day 7
1
Running
1 Set
@10