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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.7%

Abs

11%

Front Delts

9.3%

Biceps

8.9%

Hamstrings

8.3%

Upper Back

8.3%

Lats

6.2%

Middle Delts

6.2%

Triceps

6.2%

Glutes

5.4%

Other

5.2%

Chest

4.1%

Calves

3.1%

Forearms

2.9%

Abductors

0.6%

Adductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Hammer Curl

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Upright Row (Dumbbell)

6-12 reps

Seated Wide-Grip Row (Cable)

5-12 reps

Bicep Curl (Machine)

10-20 reps

Jog

10 mins

Wall Sit

AMRAP

Day 1

Hammer Curl

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Upright Row (Dumbbell)

6-12 reps

Seated Wide-Grip Row (Cable)

5-12 reps

Bicep Curl (Machine)

10-20 reps

Jog

10 mins

Wall Sit

AMRAP

Day 1

Hammer Curl

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Upright Row (Dumbbell)

6-12 reps

Seated Wide-Grip Row (Cable)

5-12 reps

Bicep Curl (Machine)

10-20 reps

Jog

10 mins

Wall Sit

AMRAP

Day 1

Hammer Curl

10-15 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Upright Row (Dumbbell)

6-12 reps

Seated Wide-Grip Row (Cable)

5-12 reps

Bicep Curl (Machine)

10-20 reps

Jog

10 mins

Wall Sit

AMRAP

Day 2

Goblet Squat

10 reps

Step-Up (Weighted)

10 reps

Leg Curl

10-15 reps

Leg Extension

8-12 reps

Leg Press

20-25 reps

Light Jog

10 mins

Dead Hang

AMRAP

Day 2

Goblet Squat

10 reps

Step-Up (Weighted)

10 reps

Leg Curl

10-15 reps

Leg Extension

8-12 reps

Leg Press

20-25 reps

Light Jog

10 mins

Dead Hang

AMRAP

Day 2

Goblet Squat

10 reps

Step-Up (Weighted)

10 reps

Leg Curl

10-15 reps

Leg Extension

8-12 reps

Leg Press

20-25 reps

Light Jog

10 mins

Dead Hang

AMRAP

Day 2

Goblet Squat

10 reps

Step-Up (Weighted)

10 reps

Leg Curl

10-15 reps

Leg Extension

8-12 reps

Leg Press

20-25 reps

Light Jog

10 mins

Dead Hang

AMRAP

Day 3

Bike

45 mins

RPE 8

Stretching

15 mins

Day 3

Bike

45 mins

RPE 8

Stretching

15 mins

Day 3

Bike

45 mins

RPE 8

Stretching

15 mins

Day 3

Bike

45 mins

RPE 8

Stretching

15 mins

Day 4

Chest Fly (Dumbbell)

8-12 reps

Single Arm Tricep Extension (Cable)

20 reps

Bench Press (Dumbbell)

4-8 reps

Front Raise

8-15 reps

Leg Raise (Captain's Chair)

AMRAP

Jog

10 mins

Abs Crunch (Bodyweight)

AMRAP

Day 4

Chest Fly (Dumbbell)

8-12 reps

Single Arm Tricep Extension (Cable)

20 reps

Bench Press (Dumbbell)

4-8 reps

Front Raise

8-15 reps

Leg Raise (Captain's Chair)

AMRAP

Jog

10 mins

Abs Crunch (Bodyweight)

AMRAP

Day 4

Chest Fly (Dumbbell)

8-12 reps

Single Arm Tricep Extension (Cable)

20 reps

Bench Press (Dumbbell)

4-8 reps

Front Raise

8-15 reps

Leg Raise (Captain's Chair)

AMRAP

Jog

10 mins

Abs Crunch (Bodyweight)

AMRAP

Day 4

Chest Fly (Dumbbell)

8-12 reps

Single Arm Tricep Extension (Cable)

20 reps

Bench Press (Dumbbell)

4-8 reps

Front Raise

8-15 reps

Leg Raise (Captain's Chair)

AMRAP

Jog

10 mins

Abs Crunch (Bodyweight)

AMRAP

Day 5

Plank

AMRAP

Abs Crunch (Machine)

AMRAP

Lat Pulldown

10 reps

Single Leg Press

10-15 reps

Calf Raise (Leg Press)

AMRAP

Kroc Row

8-12 reps

Light Jog

10 mins

Day 5

Plank

AMRAP

Abs Crunch (Machine)

AMRAP

Lat Pulldown

10 reps

Single Leg Press

10-15 reps

Calf Raise (Leg Press)

AMRAP

Kroc Row

8-12 reps

Light Jog

10 mins

Day 5

Plank

AMRAP

Abs Crunch (Machine)

AMRAP

Lat Pulldown

10 reps

Single Leg Press

10-15 reps

Calf Raise (Leg Press)

AMRAP

Kroc Row

8-12 reps

Light Jog

10 mins

Day 5

Plank

AMRAP

Abs Crunch (Machine)

AMRAP

Lat Pulldown

10 reps

Single Leg Press

10-15 reps

Calf Raise (Leg Press)

AMRAP

Kroc Row

8-12 reps

Light Jog

10 mins

Day 3

Bike

1 Set

45 mins

Stretching

1 Set

15 mins

Day 5

Plank

3 Sets

AMRAP

Abs Crunch (Machine)

2 Sets

AMRAP

Lat Pulldown

2 Sets

10 Reps

Single Leg Press

2 Sets

10-15 Reps

Calf Raise (Leg Press)

2 Sets

AMRAP

Kroc Row

2 Sets

8-12 Reps

Light Jog

1 Set

10 mins

Day 1

Hammer Curl

3 Sets

10-15 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

Upright Row (Dumbbell)

3 Sets

6-12 Reps

Seated Wide-Grip Row (Cable)

3 Sets

5-12 Reps

Bicep Curl (Machine)

3 Sets

10-20 Reps

Jog

1 Set

10 mins

Wall Sit

2 Sets

AMRAP

Day 2

Goblet Squat

2 Sets

10 Reps

Step-Up (Weighted)

2 Sets

10 Reps

Leg Curl

2 Sets

10-15 Reps

Leg Extension

2 Sets

8-12 Reps

Leg Press

3 Sets

20-25 Reps

Light Jog

1 Set

10 mins

Dead Hang

2 Sets

AMRAP

Day 4

Chest Fly (Dumbbell)

2 Sets

8-12 Reps

Single Arm Tricep Extension (Cable)

3 Sets

20 Reps

Bench Press (Dumbbell)

2 Sets

4-8 Reps

Front Raise

2 Sets

8-15 Reps

Leg Raise (Captain's Chair)

2 Sets

AMRAP

Jog

1 Set

10 mins

Abs Crunch (Bodyweight)

2 Sets

AMRAP