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Strength Training 1

by Regina R.
2 athletes joined

Program Description

**Strength Training 1** is a comprehensive 4-week program designed to build foundational strength through a variety of effective exercises. With 16 training days, you'll engage in targeted workouts focusing on glutes, legs, shoulders, abs, back, and biceps, ensuring a balanced approach to muscle development. Each session features a mix of dumbbell, machine, and bodyweight exercises, making it perfect for beginners and novices seeking to enhance their fitness journey. Get ready to challenge yourself and see real progress!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2026 07:58
  • Last Edited
    Feb 14, 2026 10:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.7%
Glutes
13.3%
Abs
12.4%
Quadriceps
10.7%
Upper Back
7.1%
Lats
5.9%
Middle Delts
4.7%
Triceps
4.7%
Biceps
4.7%
Front Delts
4.4%
Chest
4.1%
Lower Back
3.6%
Abductors
3.6%
Calves
1.8%
Rear Delts
1.2%
Forearms
1.2%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10 reps
RPE 6
2
Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Leg Press
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10 reps
RPE 6
2
Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Leg Press
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10 reps
RPE 6
2
Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Leg Press
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
10 reps
RPE 6
2
Deadlift (Dumbbell)
4
10 reps
RPE 6
3
Hip Abductor (Machine)
4
10 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Leg Press
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
5
Plank
3
30 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
5
Plank
3
30 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
5
Plank
3
30 secs
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 6
3
Chest Fly (Machine)
3
10 reps
RPE 6
4
Sit Up
3
15 reps
RPE 6
5
Plank
3
30 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 6
3
Lying Leg Curl
4
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 6
3
Lying Leg Curl
4
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 6
3
Lying Leg Curl
4
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 6
3
Lying Leg Curl
4
7 reps
RPE 6
4
Goblet Squat
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Standing Pullover (Cable)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 6
5
Tricep Kickback
4
10 reps
RPE 6
6
Cable Crunch
3
10 reps
RPE 6
7
Russian Twist
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Standing Pullover (Cable)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 6
5
Tricep Kickback
4
10 reps
RPE 6
6
Cable Crunch
3
10 reps
RPE 6
7
Russian Twist
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Standing Pullover (Cable)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 6
5
Tricep Kickback
4
10 reps
RPE 6
6
Cable Crunch
3
10 reps
RPE 6
7
Russian Twist
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Standing Pullover (Cable)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 6
5
Tricep Kickback
4
10 reps
RPE 6
6
Cable Crunch
3
10 reps
RPE 6
7
Russian Twist
2
1
20 reps
28 reps
RPE 6
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
Arnold Press
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6
3
Chest Fly (Machine)
3 Sets
10 Reps
@6
4
Sit Up
3 Sets
15 Reps
@6
5
Plank
3 Sets
30 secs
@6
Day 1
1
Hip Thrust (Dumbbell)
4 Sets
10 Reps
@6
2
Deadlift (Dumbbell)
4 Sets
10 Reps
@6
3
Hip Abductor (Machine)
4 Sets
10 Reps
@6
4
Step-Up (Weighted)
3 Sets
10 Reps
@6
5
Leg Press
4 Sets
10 Reps
@6
Day 3
1
Deadlift (Dumbbell)
4 Sets
10 Reps
@6
2
Leg Curl
4 Sets
10 Reps
@6
3
Lying Leg Curl
4 Sets
7 Reps
@6
4
Goblet Squat
3 Sets
12 Reps
@7
5
Calf Raise (Machine)
3 Sets
20 Reps
@6
Day 4
1
Lat Pulldown
4 Sets
12 Reps
@6
2
Standing Pullover (Cable)
4 Sets
12 Reps
@6
3
Seated Row (Cable)
4 Sets
12 Reps
@6
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@6
5
Tricep Kickback
4 Sets
10 Reps
@6
6
Cable Crunch
3 Sets
10 Reps
@6
7
Russian Twist
3 Sets
20 Reps
@6