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Once A Week Total Body

by Tristan V.

Program Description

**Once A Week Total Body** is an 8-week program designed for those who want to maximize their fitness with just one workout per week. Each session focuses on a variety of exercises targeting all major muscle groups, including strength training and cardio elements like Shadow Kick Boxing. With 8 carefully structured workouts, you'll build strength, improve endurance, and enhance overall fitness without the commitment of daily sessions. Get ready to transform your body and boost your energy levels with this efficient, effective training plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 10, 2026 11:12
  • Last Edited
    Mar 10, 2026 11:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.9%
Upper Back
11.3%
Front Delts
11.3%
Lats
7.5%
Biceps
7.5%
Chest
7.5%
Triceps
7.5%
Middle Delts
7.5%
Lower Back
6.9%
Abs
6.3%
Hamstrings
5%
Cardio
3.8%
Rear Delts
3.8%
Forearms
1.9%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
-
2
Marching Glute Bridge
1
-
3
Glute Bridge Hold
1
-
4
Glute Bridge (Barbell)
3
-
5
Glute Kickback (Cable)
3
-
6
Face Pull
3
-
7
Lat Pulldown
3
-
8
Incline Bench Press (Dumbbell)
3
-
9
Chest Fly (Cable)
3
-
10
Overhead Press (Dumbbell)
3
-
11
One Arm Lateral Raise (Cable)
3
-
12
Chin-Up (Assisted)
3
-
13
Incline Curl (Dumbbell)
3
-
14
Superman
3
-
15
Plank
3
-
Week 1
1 / 8 Weeks
Day 1
1
Shadow Kick Boxing
3 Sets
-
2
Marching Glute Bridge
1 Set
-
3
Glute Bridge Hold
1 Set
-
4
Glute Bridge (Barbell)
3 Sets
-
5
Glute Kickback (Cable)
3 Sets
-
6
Face Pull
3 Sets
-
7
Lat Pulldown
3 Sets
-
8
Incline Bench Press (Dumbbell)
3 Sets
-
9
Chest Fly (Cable)
3 Sets
-
10
Overhead Press (Dumbbell)
3 Sets
-
11
One Arm Lateral Raise (Cable)
3 Sets
-
12
Chin-Up (Assisted)
3 Sets
-
13
Incline Curl (Dumbbell)
3 Sets
-
14
Superman
3 Sets
-
15
Plank
3 Sets
-