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by Anna P.

Program Description

Getting strong!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 05:06
  • Last Edited
    Jan 20, 2026 05:57
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Upper Back
11.7%
Quadriceps
9.8%
Front Delts
9%
Hamstrings
9%
Abs
8.4%
Triceps
8.2%
Lats
7.1%
Chest
4.9%
Middle Delts
4.1%
Biceps
3.5%
Adductors
3.3%
Rear Delts
1.9%
Lower Back
1.6%
Calves
1.6%
Abductors
1.6%
Other
1.6%
Stretching
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Push Up
3
10 reps
-
3
Pull-Up (Band)
3
5 reps
-
4
Lat Pulldown
4
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
6
Face Pull
4
12 reps
-
7
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
10 reps
-
1B
Jump Rope
1
1
1
75 secs
50 secs
25 secs
-
-
-
2
Pull-Up (Band)
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Face Pull
4
12 reps
-
6
Lat Pulldown
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Russian Twist
3
15 reps
-
3
Goblet March
3
15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
12 reps
-
5A
Front Raise
3
10 reps
-
5B
Lateral Raise (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Cable Tricep pulldown
3
10 reps
-
8A
Bench Press (Dumbbell)
3
10 reps
-
8B
Chest Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
1
-
1B
Russian Twist
1
-
2
Sumo Squat
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Hip Thrust (Machine)
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Curtsy Lunges
3
8 reps
-
7
Lateral Lunge
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
9
Hip Abductor (Machine)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Plank
3 Sets
1 mins
-
2
Russian Twist
3 Sets
15 Reps
-
3
Goblet March
3 Sets
15 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5A
Front Raise
3 Sets
10 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Cable Tricep pulldown
3 Sets
10 Reps
-
8A
Bench Press (Dumbbell)
3 Sets
10 Reps
-
8B
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
1A
Dead Bug
1 Set
-
1B
Russian Twist
1 Set
-
2
Sumo Squat
3 Sets
12 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Hip Thrust (Machine)
3 Sets
8 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Curtsy Lunges
3 Sets
8 Reps
-
7
Lateral Lunge
3 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
9
Hip Abductor (Machine)
3 Sets
8 Reps
-
Day 1
1
Jump Rope
1 Set
1 Set
1 Set
75 secs
50 secs
25 secs
-
-
-
2
Push Up
3 Sets
10 Reps
-
3
Pull-Up (Band)
3 Sets
5 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Face Pull
4 Sets
12 Reps
-
7
Lat Pulldown
3 Sets
8 Reps
-