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Slim to fit training

by Luke S.
1 athletes joined

Program Description

This friendly program will show u how to lift and get ripped

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 09, 2024 05:59
  • Last Edited
    Aug 11, 2024 04:48
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
2
Upright Row (Barbell)
4
3
Bench Press (Barbell)
4
4
Chest Fly (Cable)
4
5
Overhead Press (Barbell)
3
6
Shrug (Dumbbell)
4
7
Reverse Bicep Curl (Dumbbell)
3
8
Kroc Row
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
2
Sit Up
3
3
Plank
2
4
Leg Curl
4
5
Leg Press
3
6
Hang Clean
4
7
Power Jerk
4
8
V-Up
3
9
Squat (Barbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
4
2
Dumbbell Row
4
3
Lat Pulldown
3
4
Chest Fly (Cable)
3
5
Bicep Curl (Cable)
4
6
Bench Press (Barbell)
4
7
Upright Row (Barbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
2
Romanian Deadlift (Barbell)
3
3
Leg Curl
3
4
High Pull
3
5
Wall Sit
2
6
Walking Lunge
4
7
Front Squat (Paused)
4
Week 1
1 / 6 Weeks
Day 1
1
Rear Delt Row
3 Sets
2
Upright Row (Barbell)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Chest Fly (Cable)
4 Sets
5
Overhead Press (Barbell)
3 Sets
6
Shrug (Dumbbell)
4 Sets
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8
Kroc Row
4 Sets
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
2
Sit Up
3 Sets
3
Plank
2 Sets
4
Leg Curl
4 Sets
5
Leg Press
3 Sets
6
Hang Clean
4 Sets
7
Power Jerk
4 Sets
8
V-Up
3 Sets
9
Squat (Barbell)
4 Sets
Day 3
1
French Press
4 Sets
2
Dumbbell Row
4 Sets
3
Lat Pulldown
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Bicep Curl (Cable)
4 Sets
6
Bench Press (Barbell)
4 Sets
7
Upright Row (Barbell)
3 Sets
Day 4
1
Seated Calf Raise
4 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Curl
3 Sets
4
High Pull
3 Sets
5
Wall Sit
2 Sets
6
Walking Lunge
4 Sets
7
Front Squat (Paused)
4 Sets