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Phase 1

by taban B.
4 athletes joined

Program Description

**Phase 1 Workout Program** Embark on a transformative 6-week journey designed to build strength and enhance muscle definition. With 24 training days packed with targeted exercises, you'll engage your entire body through a mix of machine and free weight movements. Each session focuses on key muscle groups, ensuring a balanced approach to fitness. Whether you're aiming to tone up or increase your lifting capacity, this program provides the structure and intensity you need to achieve your goals. Get ready to push your limits and see real results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 04, 2026 09:53
  • Last Edited
    Jan 05, 2026 10:42
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.3%
Triceps
12.1%
Front Delts
11.7%
Forearms
9.4%
Middle Delts
9.1%
Chest
8.3%
Upper Back
7.2%
Lats
4.9%
Quadriceps
4.5%
Rear Delts
4.5%
Hamstrings
3.8%
Calves
2.3%
Glutes
2.3%
Abs
2.3%
Cardio
1.5%
Lower Back
1.1%
Other
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
3
15 reps
RPE 8.5
4
Incline Chest Press (Machine)
2
10-15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8.5
6
Face Away Cable Curl
3
15 reps
RPE 8.5
7
Cycling
1
45 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-30 reps
RPE 8.5
2
Standing Pullover (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown
3
8-12 reps
RPE 8.5
4
Seated Row (Machine)
2
8-12 reps
RPE 8.5
5
Bicep Curl (Barbell)
3
15 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
6B
Wrist Curls
3
10-30 reps
RPE 8.5
7
Cycling
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15-30 reps
RPE 8.5
2
Lying Leg Curl
2
10-30 reps
RPE 8.5
3
Leg Extension
3
10-30 reps
RPE 8.5
4
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8.5
2
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8.5
4
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
5
Single Arm Tricep Extension (Cable)
2
10-20 reps
RPE 8.5
6A
Face Away Cable Curl
2
15 reps
RPE 8.5
6B
Bicep Curl (Cable)
2
15 reps
RPE 8.5
6C
Concentration Curl
2
15 reps
RPE 8.5
7
Wrist Curls
3
15 reps
RPE 8.5
8
Walk
1
30 mins
RPE 7
Week 1
1 / 6 Weeks
Day 3
1
Calf Raise (Leg Press)
3 Sets
15-30 Reps
@8.5
2
Lying Leg Curl
2 Sets
10-30 Reps
@8.5
3
Leg Extension
3 Sets
10-30 Reps
@8.5
4
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
Day 1
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
3
Chest Fly (Cable)
3 Sets
15 Reps
@8.5
4
Incline Chest Press (Machine)
2 Sets
10-15 Reps
@8.5
5
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
6
Face Away Cable Curl
3 Sets
15 Reps
@8.5
7
Cycling
1 Set
45 mins
@7
Day 2
1
Rear Delt Fly (Cable)
3 Sets
10-30 Reps
@8.5
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown
3 Sets
8-12 Reps
@8.5
4
Seated Row (Machine)
2 Sets
8-12 Reps
@8.5
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@8.5
6A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
6B
Wrist Curls
3 Sets
10-30 Reps
@8.5
7
Cycling
1 Set
45 mins
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@8.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8.5
4
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
5
Single Arm Tricep Extension (Cable)
2 Sets
10-20 Reps
@8.5
6A
Face Away Cable Curl
2 Sets
15 Reps
@8.5
6B
Bicep Curl (Cable)
2 Sets
15 Reps
@8.5
6C
Concentration Curl
2 Sets
15 Reps
@8.5
7
Wrist Curls
3 Sets
15 Reps
@8.5
8
Walk
1 Set
30 mins
@7