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Sweaty and Strong

by Cody E.
1 athletes joined

Program Description

Fun

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 11:22
  • Last Edited
    Jun 18, 2025 09:23

Summary

Get ready to transform your fitness journey with "Sweaty and Strong," a dynamic 4-week program designed to build strength and endurance. Committing to 5 days a week, you'll engage in a variety of workouts, including high-intensity cardio sessions like biking and light jogging, alongside powerful strength exercises targeting your core, back, and legs. With a balanced mix of bodyweight and machine workouts, this program will challenge you while keeping your workouts fresh and exciting. Embrace the sweat and feel the strength as you push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Bike
1 Set
45 mins
@8
2
Stretching
1 Set
15 mins
-
Day 5
1
Plank
3 Sets
AMRAP
-
2
Abs Crunch (Machine)
2 Sets
AMRAP
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Single Leg Press
2 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
2 Sets
AMRAP
-
6
Kroc Row
2 Sets
8-12 Reps
-
7
Light Jog
1 Set
10 mins
-
Day 1
1
Hammer Curl
3 Sets
10-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Upright Row (Dumbbell)
3 Sets
6-12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
5-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
10-20 Reps
-
6
Jog
1 Set
10 mins
-
7
Wall Sit
2 Sets
AMRAP
-
Day 2
2A
Goblet Squat
2 Sets
10 Reps
-
2B
Step-Up (Weighted)
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Press
3 Sets
20-25 Reps
-
6
Light Jog
1 Set
10 mins
-
7
Dead Hang
2 Sets
AMRAP
-
Day 4
1
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
2
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Front Raise
2 Sets
8-15 Reps
-
5
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
6
Jog
1 Set
10 mins
-
7
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-