Queen's workout

by Mayka

Program Description

.

Program Overview

Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Feb 24, 2026 06:07
Last Edited
Feb 24, 2026 08:41

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.8%

Quadriceps

11.8%

Hamstrings

11.8%

Glutes

11.8%

Abs

10.8%

Biceps

8.8%

Chest

5.9%

Front Delts

5.9%

Upper Back

5.9%

Lats

5.9%

Other

3.9%

Abductors

2.9%

Adductors

2.9%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Walk

1

10 mins

-

2

Stretching

1

5 mins

-

3A

Incline Chest Press (Machine)

3

12 reps

-

3B

Alternating Dumbbell Curl

3

12 reps

-

3C

Leg Press

3

12 reps

-

4A

Overhead Extension (Dumbbell)

3

12 reps

-

4B

Dumbbell Row

3

12 reps

-

4C

Goblet Squat

3

12 reps

-

5A

Russian Twist (Dumbbell)

2

12 reps

-

5B

Abs Crunch (Bodyweight)

2

12 reps

-

Day 1

1

Walk

1

10 mins

-

2

Stretching

1

5 mins

-

3A

Incline Chest Press (Machine)

3

12 reps

-

3B

Alternating Dumbbell Curl

3

12 reps

-

3C

Leg Press

3

12 reps

-

4A

Overhead Extension (Dumbbell)

3

12 reps

-

4B

Dumbbell Row

3

12 reps

-

4C

Goblet Squat

3

12 reps

-

5A

Russian Twist (Dumbbell)

2

12 reps

-

5B

Abs Crunch (Bodyweight)

2

12 reps

-

Day 2

1

Walk

1

10 mins

-

2

Stretching

1

5 mins

-

3A

Incline Chest Press (Machine)

3

12 reps

-

3B

Alternating Dumbbell Curl

3

12 reps

-

3C

Leg Press

3

12 reps

-

4A

Overhead Extension (Dumbbell)

3

12 reps

-

4B

Dumbbell Row

3

12 reps

-

4C

Goblet Squat

3

12 reps

-

5A

Russian Twist (Dumbbell)

2

12 reps

-

5B

Abs Crunch (Bodyweight)

2

12 reps

-

Day 2

1

Walk

1

10 mins

-

2

Stretching

1

5 mins

-

3A

Incline Chest Press (Machine)

3

12 reps

-

3B

Alternating Dumbbell Curl

3

12 reps

-

3C

Leg Press

3

12 reps

-

4A

Overhead Extension (Dumbbell)

3

12 reps

-

4B

Dumbbell Row

3

12 reps

-

4C

Goblet Squat

3

12 reps

-

5A

Russian Twist (Dumbbell)

2

12 reps

-

5B

Abs Crunch (Bodyweight)

2

12 reps

-

Day 1

1

Walk

1 Set

10 mins

-

2

Stretching

1 Set

5 mins

-

3A

Incline Chest Press (Machine)

3 Sets

12 Reps

-

3B

Alternating Dumbbell Curl

3 Sets

12 Reps

-

3C

Leg Press

3 Sets

12 Reps

-

4A

Overhead Extension (Dumbbell)

3 Sets

12 Reps

-

4B

Dumbbell Row

3 Sets

12 Reps

-

4C

Goblet Squat

3 Sets

12 Reps

-

5A

Russian Twist (Dumbbell)

2 Sets

12 Reps

-

5B

Abs Crunch (Bodyweight)

2 Sets

12 Reps

-

Day 2

1

Walk

1 Set

10 mins

-

2

Stretching

1 Set

5 mins

-

3A

Incline Chest Press (Machine)

3 Sets

12 Reps

-

3B

Alternating Dumbbell Curl

3 Sets

12 Reps

-

3C

Leg Press

3 Sets

12 Reps

-

4A

Overhead Extension (Dumbbell)

3 Sets

12 Reps

-

4B

Dumbbell Row

3 Sets

12 Reps

-

4C

Goblet Squat

3 Sets

12 Reps

-

5A

Russian Twist (Dumbbell)

2 Sets

12 Reps

-

5B

Abs Crunch (Bodyweight)

2 Sets

12 Reps

-