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Prog1

by Logan Wilson

Program Description

Bowflex, 110lb bb max, light dbs

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 22, 2024 12:43
  • Last Edited
    Jun 18, 2025 07:54

Summary

Embark on an 8-week fitness journey with Prog1, designed for those ready to elevate their strength training with just two sessions per week. This program combines targeted exercises like Pull Throughs, Squats, and Incline Bench Presses to sculpt your legs, chest, and back, ensuring balanced muscle development. Each workout is crafted to challenge you while fitting seamlessly into your schedule, making it perfect for at-home training. Get ready to transform your physique and build lasting strength!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.1%
Upper Back
14.9%
Hamstrings
9.3%
Quadriceps
8%
Middle Delts
8%
Front Delts
8%
Lats
7.2%
Rear Delts
5.1%
Triceps
4.8%
Calves
4%
Abductors
4%
Chest
4%
Adductors
1.6%
Biceps
1.6%
Abs
1.6%
Lower Back
0.8%
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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
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Face Pull
4
15 reps
-
7
Glute Kickback (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Straight Leg Calf Raise
3
15 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Barbell Row
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull Through (Cable)
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Straight Leg Calf Raise
3 Sets
15 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Barbell Row
3 Sets
12 Reps
-
Day 1
1
Lying Leg Curl
3 Sets
15 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Face Pull
4 Sets
15 Reps
-
7
Glute Kickback (Cable)
2 Sets
15 Reps
-