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Programme cgpt test 8 semaines

by D R.
2 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 23, 2025 09:55

Summary

Embark on an 8-week journey designed to sculpt your physique and boost your strength with this comprehensive program. Committing to 5 days a week, you'll engage in targeted workouts that focus on muscle groups like back, triceps, and shoulders, utilizing a mix of bodyweight, dumbbell, and barbell exercises. Each session is crafted to challenge your limits, featuring exercises such as Pull-Ups, Barbell Rows, and Kettlebell Swings that promote muscle growth and endurance. Perfect for those ready to elevate their fitness game, this program will empower you to achieve your goals and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.3%
Lats
14.9%
Abs
11.4%
Biceps
8.1%
Triceps
7.4%
Middle Delts
7.1%
Front Delts
6.4%
Glutes
6.2%
Hamstrings
4.7%
Quadriceps
4.2%
Cardio
2%
Full-Body
2%
Chest
2%
Rear Delts
1.9%
Lower Back
1.5%
Calves
1.5%
Adductors
1%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 (Weighted)
4
5 reps
-
2
Barbell Row
4
10 reps
-
3
Dumbbell Row
3
12 reps
-
4
Lat Pulldown
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 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
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7
Elliptical
1 Set
10 mins
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Day 3
1
Goblet Squat
4 Sets
12 Reps
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2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
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3
Stiff Leg Deadlift
4 Sets
10 Reps
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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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Day 1
1
Pull-Up (Weighted)
4 Sets
5 Reps
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2
Barbell Row
4 Sets
10 Reps
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3
Dumbbell Row
3 Sets
12 Reps
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4
Lat Pulldown
4 Sets
10 Reps
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5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
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6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
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7
Elliptical
1 Set
10 mins
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