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Programme cgpt test 8 semaines

by D R.
1 athletes joined

Program Description

**Programme cgpt test 8 semaines** is an intense 8-week training regimen designed to elevate your strength and conditioning. With 40 training sessions spread across 8 weeks, this program focuses on compound movements that target major muscle groups, including back, legs, shoulders, and arms. Each workout incorporates a mix of bodyweight exercises, free weights, and machines, ensuring a comprehensive approach to building muscle and enhancing endurance. Get ready to push your limits and achieve your fitness goals with this structured and effective plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2025 05:50
  • Last Edited
    Jul 20, 2025 06:55
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
10 reps
-
3A
Lateral Raise (Dumbbell)
4
12 reps
-
3B
Plank
3
1 mins
-
4
Rear Delt Fly (Dumbbell)
3
15 reps
-
5A
Arnold Press
3
10 reps
-
5B
Lying Leg Raise
3
15 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Bicycle Crunch
3
20 reps
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Stiff Leg Deadlift
4
10 reps
-
4
Hip Thrust (Barbell)
3
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
L-sit
5
0.2 mins
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
10 reps
-
7
Elliptical
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Seated Shoulder Press (Dumbbell)
4
15 reps
-
3
Burpees
4
10 reps
-
4
Dumbbell Row
4
15 reps
-
5
Plank
4
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Elliptical
1 Set
10 mins
-
Day 4
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
7
Elliptical
1 Set
10 mins
-
Day 5
1
Kettlebell Swing
4 Sets
20 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
3
Burpees
4 Sets
10 Reps
-
4
Dumbbell Row
4 Sets
15 Reps
-
5
Plank
4 Sets
0.5 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
4 Sets
10 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3B
Plank
3 Sets
1 mins
-
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
5A
Arnold Press
3 Sets
10 Reps
-
5B
Lying Leg Raise
3 Sets
15 Reps
-
6A
Shrug (Dumbbell)
3 Sets
12 Reps
-
6B
Bicycle Crunch
3 Sets
20 Reps
-
7
Elliptical
1 Set
10 mins
-
Day 3
1
Goblet Squat
4 Sets
12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Stiff Leg Deadlift
4 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
20 Reps
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5
Standing Calf Raise
3 Sets
15 Reps
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6
L-sit
5 Sets
0.2 mins
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7
Elliptical
1 Set
10 mins
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