Evan

by

Program Description

EVAN

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 30, 2025 10:05
Last Edited
Dec 30, 2025 10:06

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.4%

Front Delts

12.8%

Upper Back

12.4%

Biceps

10.4%

Chest

8.8%

Lats

8%

Quadriceps

7.2%

Middle Delts

5.6%

Forearms

4.8%

Glutes

4%

Hamstrings

4%

Rear Delts

4%

Abs

3.6%

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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

Day 1

1

Pec Deck (3-4 Second Eccentric)

4

15 reps

-

2

Floor Press (Dumbbell)

4

10 reps

-

3

Push Up

3

-

Day 2

1

Lat Pulldown

4

12 reps

-

2

Dumbbell Row

3

10 reps

-

3

Pull-Up (Bodyweight)

3

-

4

Shrug (Dumbbell)

4

12 reps

-

Day 3

1

Split Squat (Dumbbell)

5

12 reps

-

2

Sissy Squat

4

-

3

Calf Raise Dumbell

4

15 reps

-

Day 4

1

Seated Shoulder Press (Dumbbell)

3

12 reps

-

2

Rear Delt Fly (Dumbbell)

3

10 reps

-

3

Lateral Raise (Dumbbell)

4

20 reps

-

Day 5

1

Skull Crusher (Dumbbell)

4

12 reps

-

2

Bicep Curl (Dumbbell)

4

12 reps

-

3

Diamond Push Up

4

-

4

Preacher Curl (Dumbbell)

4

12 reps

-

Day 1

1

Pec Deck (3-4 Second Eccentric)

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-

2

Floor Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

3

Push Up

1 Set

1 Set

1 Set

-

-

-

Day 2

1

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

2

Dumbbell Row

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Pull-Up (Bodyweight)

1 Set

1 Set

1 Set

-

-

-

4

Shrug (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

Day 3

1

Split Squat (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

-

2

Sissy Squat

1 Set

1 Set

1 Set

1 Set

-

-

-

-

3

Calf Raise Dumbell

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-

Day 4

1

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

2

Rear Delt Fly (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

20 Reps

-

-

-

-

Day 5

1

Skull Crusher (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

2

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

3

Diamond Push Up

1 Set

1 Set

1 Set

1 Set

-

-

-

-

4

Preacher Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-