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Fi’s Efficient Uni Workoutz (1)

by Fatema S.

Program Description

Abs shoulders and butt

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 16, 2025 09:34
  • Last Edited
    Nov 16, 2025 09:39
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Abs
13.3%
Quadriceps
10.5%
Triceps
10.3%
Hamstrings
8%
Upper Back
7.6%
Front Delts
6.6%
Middle Delts
6%
Rear Delts
5.6%
Lats
4.4%
Chest
4%
Lower Back
3.6%
Stretching
3%
Biceps
2%
Cardio
1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Rear Delt Row
3
10 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Dead Bug
3
12 reps
-
7
Decline Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8 reps
-
2
Reverse Pec Deck
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
3
8 reps
-
3
Leg Press
2
8 reps
-
4
Leg Curl
2
8 reps
-
5
Abs Crunch (Weighted)
2
12 reps
-
6
Decline Crunch (Weighted)
2
-
Week 1
1 / 8 Weeks
Day 3
1
Cardio (LISS)
1 Set
60 mins
-
Day 1
1
Pull-Up (Assisted)
2 Sets
AMRAP
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Rear Delt Row
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Dead Bug
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
-
Day 2
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
8 Reps
-
3
Glute Kickback (Cable)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Decline Crunch (Weighted)
2 Sets
-
Day 4
1
Lateral Raise (Cable)
3 Sets
8 Reps
-
2
Reverse Pec Deck
2 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
-
2
Back Extension (Weighted)
3 Sets
8 Reps
-
3
Leg Press
2 Sets
8 Reps
-
4
Leg Curl
2 Sets
8 Reps
-
5
Abs Crunch (Weighted)
2 Sets
12 Reps
-
6
Decline Crunch (Weighted)
2 Sets
-