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Anna Banana goes to the gym 2

by null

Program Description

for anna banana to get strong

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 15, 2025 10:33
  • Last Edited
    Aug 15, 2025 11:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
AMRAP
-
2
Hip Thrust (Barbell)
4
AMRAP
-
3
Leg Extension
3
AMRAP
-
4
Hip Extension
3
AMRAP
-
5
Skull Crusher (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
2
Chest Supported Row (Machine)
4
AMRAP
-
3
Bicep Curl (Machine)
3
AMRAP
-
4
Upright Row (Barbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
AMRAP
-
2
Romanian Deadlift (Barbell)
4
AMRAP
-
3
Leg Press (45 Degrees)
3
AMRAP
-
4
Hip Abductor (Machine)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
AMRAP
-
2
Rear Delt Fly (Machine)
3
AMRAP
-
3
Lat Pulldown (Machine)
3
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3
AMRAP
-
5
Face Pull
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
AMRAP
-
2
Hip Thrust (Barbell)
4 Sets
AMRAP
-
3
Leg Extension
3 Sets
AMRAP
-
4
Hip Extension
3 Sets
AMRAP
-
5
Skull Crusher (Dumbbell)
3 Sets
AMRAP
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
AMRAP
-
2
Chest Supported Row (Machine)
4 Sets
AMRAP
-
3
Bicep Curl (Machine)
3 Sets
AMRAP
-
4
Upright Row (Barbell)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 3
1
Reverse Lunge (Barbell)
3 Sets
AMRAP
-
2
Romanian Deadlift (Barbell)
4 Sets
AMRAP
-
3
Leg Press (45 Degrees)
3 Sets
AMRAP
-
4
Hip Abductor (Machine)
3 Sets
AMRAP
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
AMRAP
-
2
Rear Delt Fly (Machine)
3 Sets
AMRAP
-
3
Lat Pulldown (Machine)
3 Sets
AMRAP
-
4
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
-
5
Face Pull
2 Sets
AMRAP
-