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Tootie’s workout

by Rody W.

Program Description

This is for my 6 year old son to get some movement and build some strength!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 01, 2024 01:58
  • Last Edited
    Jun 18, 2025 09:40

Summary

Tootie’s Workout is a dynamic 6-week program designed for those looking to build strength and endurance with just two sessions per week. Each workout combines a variety of exercises, including dumbbell lunges, box jumps, and bench presses, targeting major muscle groups to maximize your results. With a focus on both strength and core stability, this program is perfect for anyone ready to elevate their fitness journey from the comfort of home. Get ready to challenge yourself and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Glutes
11.1%
Quadriceps
10.8%
Abs
10.1%
Biceps
9.5%
Lats
8.8%
Upper Back
8.8%
Chest
8.4%
Hamstrings
6.4%
Front Delts
4.4%
Other
3.4%
Lower Back
3.4%
Adductors
1.4%
Forearms
0.7%
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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
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
10 reps
RPE 6.5
2
Box Jump
2
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
2
10 reps
RPE 6.5
5
Bent Over Row (Dumbbell)
2
10 reps
RPE 6.5
6
Back Extension
2
10 reps
RPE 6.5
7
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
8
Alternating Dumbbell Curl
2
10 reps
RPE 6.5
9
Lying Leg Raise
2
10 reps
RPE 6.5
10
Plank
1
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6.5
2
Step-Up (Weighted)
1
10 reps
RPE 6.5
3
Lying Leg Curl
1
10 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Inverted Row
2
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6.5
7
Hammer Curl
2
10 reps
RPE 6.5
8
Sit Up
1
15 reps
RPE 6.5
9
Oblique Crunch
1
15 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Lunge (Dumbbell)
2 Sets
10 Reps
@6.5
2
Box Jump
2 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
2 Sets
10 Reps
@6.5
4
Lat Pulldown
2 Sets
10 Reps
@6.5
5
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@6.5
6
Back Extension
2 Sets
10 Reps
@6.5
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@6.5
9
Lying Leg Raise
2 Sets
10 Reps
@6.5
10
Plank
1 Set
@7
Day 2
1
Goblet Squat
2 Sets
10 Reps
@6.5
2
Step-Up (Weighted)
1 Set
10 Reps
@6.5
3
Lying Leg Curl
1 Set
10 Reps
@6.5
4
Push Up
3 Sets
10 Reps
@6.5
5
Inverted Row
2 Sets
10 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6.5
7
Hammer Curl
2 Sets
10 Reps
@6.5
8
Sit Up
1 Set
15 Reps
@6.5
9
Oblique Crunch
1 Set
15 Reps
@6.5