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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
Jul 05, 2024 10:09
down_app
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
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 3
1
Bike
1 Set
45 mins
@8
2
Stretching
1 Set
15 mins
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
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 3
1
Bike
1 Set
45 mins
@8
2
Stretching
1 Set
15 mins
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
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 3
1
Bike
1 Set
45 mins
@8
2
Stretching
1 Set
15 mins
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
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