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Sanjana Custom Workout Plan

by Max S.

Program Description

**Sanjana Custom Workout Plan** is a comprehensive 16-week program designed to sculpt and strengthen your muscles with 48 expertly crafted workouts. Each session, lasting around 60 minutes, integrates a variety of exercises targeting all major muscle groups, ensuring balanced development and growth. This beginner-friendly program utilizes full gym equipment, making it accessible for those just starting their fitness journey. Get ready to transform your physique and build a solid foundation for future training!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 07:44
  • Last Edited
    Jan 31, 2026 02:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
10.5%
Quadriceps
10.5%
Upper Back
10.4%
Triceps
10.4%
Front Delts
9.1%
Abs
7.6%
Lats
5.3%
Chest
5.2%
Biceps
5.2%
Middle Delts
5.1%
Lower Back
2.6%
Rear Delts
2.5%
Adductors
1.3%
Abductors
1.3%
Forearms
1.3%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 6.5
2
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
9 reps
RPE 6.5
2
Standing Shoulder Press (Dumbbell)
3
9 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 6.5
4
Lateral Raise (Cable)
3
13 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
11 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 6.5
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Lateral Raise (Cable)
3
14 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 6.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6.5
4
Lateral Raise (Cable)
4
12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
9 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
9 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Lateral Raise (Cable)
3
11 reps
RPE 8
5
Tricep Pushdown (Cable)
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
9 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
9 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
13 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
11 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
11 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 7
4
Lateral Raise (Cable)
3
14 reps
RPE 7
5
Tricep Pushdown (Cable)
3
13 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
1
14 reps
4 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
9 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 9
4
Lateral Raise (Cable)
3
13 reps
RPE 9
5
Tricep Pushdown (Cable)
3
11 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
1
8 reps
8 reps
9 reps
RPE 8
RPE 9
RPE 6
2
Standing Shoulder Press (Dumbbell)
2
1
1
8 reps
8 reps
9 reps
RPE 8
RPE 9
RPE 6
3
Incline Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
9 reps
RPE 8
RPE 9
RPE 6
4
Lateral Raise (Cable)
2
1
14 reps
14 reps
RPE 8
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 6.5
2
Lat Pulldown
3
8 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Face Pull
3
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
9 reps
RPE 6.5
2
Lat Pulldown
3
9 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 6.5
4
Face Pull
3
13 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
11 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Face Pull
3
14 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 6.5
2
Lat Pulldown
4
8 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
9 reps
RPE 8
2
Lat Pulldown
3
9 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
4
Face Pull
3
11 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
9 reps
RPE 9
2
Lat Pulldown
3
9 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 9
4
Face Pull
3
12 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Face Pull
3
14 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
11 reps
RPE 7
2
Lat Pulldown
3
11 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
11 reps
RPE 7
4
Face Pull
3
14 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
4
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Face Pull
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
3
1
12 reps
12 reps
RPE 7
RPE 6.5
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
4
Face Pull
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
13 reps
RPE 9
4
Face Pull
3
13 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
1
8 reps
9 reps
RPE 8
RPE 6
2
Lat Pulldown
3
1
8 reps
9 reps
RPE 8
RPE 6
3
Romanian Deadlift (Barbell)
3
1
8 reps
9 reps
RPE 8
RPE 6
4
Face Pull
3
14 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 6.5
4
Step-Up (Weighted)
3
8 reps
RPE 6.5
5
Plank
3
0.5 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
9 reps
RPE 6.5
2
Leg Press
3
11 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
3
9 reps
RPE 6.5
4
Step-Up (Weighted)
3
9 reps
RPE 6.5
5
Plank
3
0.6 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
3
12 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Plank
3
0.7 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
4
8 reps
RPE 6.5
4
Step-Up (Weighted)
4
8 reps
RPE 6.5
5
Plank
3
0.7 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Plank
3
0.8 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
11 reps
RPE 8
2
Leg Press
3
11 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
9 reps
RPE 8
4
Step-Up (Weighted)
3
9 reps
RPE 8
5
Plank
3
0.7 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Hip Thrust (Dumbbell)
4
8 reps
RPE 8
4
Step-Up (Weighted)
4
8 reps
RPE 8
5
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
9 reps
RPE 9
2
Leg Press
3
9 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
9 reps
RPE 9
4
Step-Up (Weighted)
4
8 reps
RPE 9
5
Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7
2
Leg Press
3
12 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
11 reps
RPE 7
2
Leg Press
3
13 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
11 reps
RPE 7
4
Step-Up (Weighted)
3
11 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
RPE 7
2
Leg Press
4
14 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12 reps
RPE 7
4
Step-Up (Weighted)
4
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
12 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Hip Thrust (Dumbbell)
4
12 reps
RPE 7
4
Step-Up (Weighted)
4
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 8
4
Step-Up (Weighted)
3
8 reps
RPE 8
5
Plank
3
0.7 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
3
9 reps
RPE 9
5
Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
8 reps
9 reps
RPE 8
RPE 6
2
Leg Press
3
1
10 reps
12 reps
RPE 8
RPE 6
3
Hip Thrust (Dumbbell)
3
1
8 reps
9 reps
RPE 8
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Press
3
12 reps
RPE 9
3
Hip Thrust (Dumbbell)
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
@6.5
2
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
Day 2
1
Dumbbell Row
3 Sets
8 Reps
@6.5
2
Lat Pulldown
3 Sets
8 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
4
Face Pull
3 Sets
12 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
8 Reps
@6.5
2
Leg Press
3 Sets
10 Reps
@6.5
3
Hip Thrust (Dumbbell)
3 Sets
8 Reps
@6.5
4
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
5
Plank
3 Sets
0.5 mins
@6.5