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Exercise

by Angel Martinez
2 athletes joined

Program Description

For me

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    May 07, 2025 01:49
  • Last Edited
    May 07, 2025 03:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Shrug (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
9
Skull Crusher (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Back Extension (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Hip Abductor (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hip Thrust (Band)
1
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
10
Seated Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
11
Hip Adductor (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Preacher Curl (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Tricep Extension (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Shrug (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Reverse Pec Deck
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
9
Skull Crusher (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
Day 2
1
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Standing Calf Raise
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Back Extension (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Hip Abductor (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Hip Thrust (Band)
1 Set
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
10
Seated Row (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
11
Hip Adductor (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10