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Steven Training program

by steven sebastian
4.0
(1 rating)

Program Description

Introducing the **Steven Training Program**, a comprehensive 12-week workout designed for both novice and intermediate lifters. This program features 24 training days, each lasting around 60 minutes, focusing on athletics, bodybuilding, and bodyweight fitness. With a full gym setup, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a balanced approach to strength and conditioning. Get ready to build muscle, enhance your athletic performance, and elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 03:26
  • Last Edited
    Jan 27, 2026 03:31
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.6%
Lats
12.4%
Upper Back
12.4%
Biceps
10.3%
Triceps
8.3%
Quadriceps
8.3%
Glutes
6.5%
Front Delts
6.2%
Lower Back
4.3%
Chest
4.1%
Middle Delts
4.1%
Calves
4.1%
Forearms
2.1%
Abductors
2.1%
Abs
0.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
T-Bar Row
2
-
6
Pec Deck (Machine)
2
-
7
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
7
Hip Thrust (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Leg Press
2
-
3
Leg Curl
2
-
4
Lying Leg Curl
2
-
5
Hyperextension
2
-
6
Standing Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
2 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
T-Bar Row
2 Sets
-
6
Pec Deck (Machine)
2 Sets
-
7
Shoulder Press (Machine)
2 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Leg Press
2 Sets
-
3
Leg Curl
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Hyperextension
2 Sets
-
6
Standing Calf Raise
2 Sets
-
7
Hip Thrust (Dumbbell)
2 Sets
-