Program Description
**Get Fit: 8-Week Total Body Transformation** Embark on an 8-week journey designed to elevate your fitness levels through a structured program that combines strength training, cardio, and bodyweight exercises. With 48 training days packed into this program, you’ll engage major muscle groups while enhancing endurance and building strength. Each week features a mix of compound lifts, dynamic movements, and targeted workouts, ensuring you stay challenged and motivated. Get ready to push your limits and achieve your fitness goals!
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 07, 2025 08:15
- Last EditedJul 07, 2025 08:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Walking Lunge
3
15 reps
-
3A
Step-Up (Weighted)
3
10 reps
-
3B
Standing Calf Raise
3
20 reps
-
4
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2A
Push Press (Barbell)
3
10 reps
-
2B
Seated Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Kettlebell Gorilla Row
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
10 mins
30 mins
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
20 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3B
Bicep Curl (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
12 reps
-
5
Decline Sit Up (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Run1 Set
60 mins
@6
Day 3
1
Pull-Up (Bodyweight)3 Sets
10 Reps
-
2A
Push Press (Barbell)3 Sets
10 Reps
-
2B
Seated Row (Cable)3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
4
Kettlebell Gorilla Row3 Sets
15 Reps
-
Day 4
1
Run2 Sets
1 Set
10 mins
30 mins
-
-
Day 5
1
Push Up4 Sets
20 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
3B
Bicep Curl (Dumbbell)3 Sets
8 Reps
-
4
T-Bar Row3 Sets
12 Reps
-
5
Decline Sit Up (Weighted)3 Sets
15 Reps
-
Day 6
1
Run1 Set
60 mins
-
Day 1
1
Front Squat (Barbell)3 Sets
10 Reps
-
2
Walking Lunge3 Sets
15 Reps
-
3A
Step-Up (Weighted)3 Sets
10 Reps
-
3B
Standing Calf Raise3 Sets
20 Reps
-
4
Hanging Knee Raise3 Sets
15 Reps
-