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karolina’s gym program 🍑

by karolina diamantopoulos

Program Description

starting point for strength and confidence. step-by-step to feel comfortable and capable in the gym.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 03:38
  • Last Edited
    Apr 06, 2026 08:33
Muscle Engagement
Front
Back
MuscleSet
Abs
15.7%
Hamstrings
11.2%
Glutes
10.1%
Quadriceps
9.1%
Triceps
8.4%
Front Delts
6.3%
Middle Delts
5.2%
Upper Back
5.2%
Chest
4.2%
Lats
4.2%
Biceps
4.2%
Adductors
3.1%
Lower Back
3.1%
Abductors
2.8%
Calves
2.1%
Forearms
1.7%
Stretching
1.4%
Rear Delts
1%
Cardio
0.7%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
2
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5A
Hip Adductor (Machine)
3
10 reps
RPE 8
5B
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
2
Side Plank
1
1
30 secs
30 secs
RPE 7
RPE 8
3
Ab Wheel
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Russian Twist (Dumbbell)
1
1
1 mins
1 mins
RPE 7
RPE 8
5
Abs Crunch (Weighted)
1
1
20 reps
20 reps
RPE 7
RPE 8
6
Oblique Crunch
1
1
1 mins
1 mins
RPE 7
RPE 8
7
Lying Leg Raise
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Dead Bug
1
1
20 reps
20 reps
RPE 7
RPE 8
9
Sit Up
1
1
10 reps
10 reps
RPE 7
RPE 8
10
Treadmill
1
10-20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Back Extension (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Glute-Ham Raise
3
8-10 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Leg Press
2 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@9
5A
Hip Adductor (Machine)
3 Sets
10 Reps
@8
5B
Hip Abductor (Machine)
3 Sets
10 Reps
@8
Day 3
1
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8
2
Side Plank
1 Set
1 Set
30 secs
30 secs
@7
@8
3
Ab Wheel
1 Set
1 Set
10 Reps
10 Reps
@7
@8
4
Russian Twist (Dumbbell)
1 Set
1 Set
1 mins
1 mins
@7
@8
5
Abs Crunch (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Oblique Crunch
1 Set
1 Set
1 mins
1 mins
@7
@8
7
Lying Leg Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Dead Bug
1 Set
1 Set
20 Reps
20 Reps
@7
@8
9
Sit Up
1 Set
1 Set
10 Reps
10 Reps
@7
@8
10
Treadmill
1 Set
10-20 mins
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Glute-Ham Raise
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
10 Reps
@8