Program Description
15 pound loss 210 Calorie goal: 2600 Protein 178 grams/day Range: 95 - 249 Carbs Includes Sugar 389 grams/day Range: 311 - 518 Fat Includes Saturated Fat 83 grams/day Range: 66 - 116 Sugar <78 grams/day Saturated Fat <33 grams/day
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 04, 2024 12:25
- Last EditedJun 18, 2025 08:32
Summary
Transform your physique with the Chris Workout Program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced blend of upper, lower, and push workouts, targeting all major muscle groups with a variety of machines and free weights. Each session is structured to maximize strength and hypertrophy, featuring exercises like the Bench Press and Single Leg Press, ensuring you challenge yourself and see results. Get ready to elevate your training and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Pullover (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
6-8 reps
RPE 6
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
4
6-8 reps
-
4
Chest Supported Row (Dumbbell)
3
6-8 reps
-
5
Pullover (Dumbbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Leg Extension
4
10-12 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Abs Crunch (Weighted)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Leg Extension
4
6-8 reps
-
4
Seated Calf Raise
4
6-8 reps
-
5
Abs Crunch (Weighted)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
10-12 reps
-
2
Bicep Curl (EZ Bar)
4
10-12 reps
-
3
Shoulder Press (Machine)
4
10-12 reps
-
4
Incline Bench Press (Barbell)
4
10-12 reps
-
5
Seated Row (Machine)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
6-8 reps
-
3
Shoulder Press (Machine)
4
6-8 reps
-
4
Incline Bench Press (Barbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
10-12 reps
-
2
Hamstring Curl
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Oblique Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
4
6-8 reps
-
2
Hamstring Curl
4
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
4
Standing Calf Raise
4
6-8 reps
-
5
Oblique Crunch
4
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Rear Delt Fly (Machine)3 Sets
10-12 Reps
@6
2
Bench Press (Dumbbell)4 Sets
10-12 Reps
-
3
Lat Pulldown (Neutral Grip)4 Sets
10-12 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
10-12 Reps
-
5
Pullover (Dumbbell)4 Sets
10-12 Reps
-
Day 2
1
Single Leg Press4 Sets
10-12 Reps
-
2
Hamstring Curl4 Sets
10-12 Reps
-
3
Leg Extension4 Sets
10-12 Reps
-
4
Seated Calf Raise4 Sets
10-12 Reps
-
5
Abs Crunch (Weighted)4 Sets
10-12 Reps
-
Day 3
1
Tricep Extension (Cable)4 Sets
10-12 Reps
-
2
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
-
3
Shoulder Press (Machine)4 Sets
10-12 Reps
-
4
Incline Bench Press (Barbell)4 Sets
10-12 Reps
-
5
Seated Row (Machine)4 Sets
10-12 Reps
-
Day 4
1
Pistol Squat4 Sets
10-12 Reps
-
2
Hamstring Curl4 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
-
4
Standing Calf Raise4 Sets
10-12 Reps
-
5
Oblique Crunch4 Sets
10-12 Reps
-