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BoostcampPNG

Flex Appeal

by John P.
2 athletes joined

Program Description

Our mission is to help you get strong enough to carry all your groceries in one trip—and look suspiciously cool doing it.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle, Strength, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2026 11:34
  • Last Edited
    Mar 20, 2026 12:41
Muscle Engagement
Front
Back
MuscleSet
Abs
12.1%
Triceps
10%
Front Delts
9.3%
Glutes
9.3%
Quadriceps
8.6%
Hamstrings
8.6%
Upper Back
7.1%
Chest
5.7%
Lats
5.7%
Cardio
5.2%
Middle Delts
4.3%
Biceps
4.3%
Adductors
2.9%
Lower Back
2.1%
Rear Delts
1.4%
Calves
1.4%
Other
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
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Punching Bag
3
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
5 reps
-
5
Tricep Rope Push Down (Cable)
3
5 reps
-
6
Punching Bag
3
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Punching Bag
3
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
3 reps
-
3
Shoulder Press (Machine)
3
3 reps
-
4
Lateral Raise (Dumbbell)
3
3 reps
-
5
Tricep Rope Push Down (Cable)
3
3 reps
-
6
Punching Bag
3
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
7
Hanging Knee Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Goblet Squat
3
5 reps
-
3
Romanian Deadlift (Dumbbell)
3
5 reps
-
4
Hip Thrust (Machine)
3
5 reps
-
5
Standing Calf Raise
3
5 reps
-
6
Plank
3
1 mins
-
7
Hanging Knee Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
3
1 mins
-
7
Hanging Knee Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Goblet Squat
3
3 reps
-
3
Romanian Deadlift (Dumbbell)
3
3 reps
-
4
Hip Thrust (Machine)
3
3 reps
-
5
Standing Calf Raise
3
3 reps
-
6
Plank
3
1 mins
-
7
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
8
2 mins
-
2
Speed Bag
5
1 mins
-
3
Jump Rope
3
1 mins
-
4
Push Up
3
15 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
8
2 mins
-
2
Speed Bag
5
1 mins
-
3
Jump Rope
3
1 mins
-
4
Push Up
3
15 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
8
2 mins
-
2
Speed Bag
5
1 mins
-
3
Jump Rope
3
1 mins
-
4
Push Up
3
15 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Mountain Climber
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
8
2 mins
-
2
Speed Bag
5
1 mins
-
3
Jump Rope
3
1 mins
-
4
Push Up
3
15 reps
-
5
Squat (Bodyweight)
3
15 reps
-
6
Mountain Climber
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5 reps
-
2
Seated Row (Cable)
3
5 reps
-
3
Dumbbell Row
3
5 reps
-
4
Face Pull
3
5 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3 reps
-
2
Seated Row (Cable)
3
3 reps
-
3
Dumbbell Row
3
3 reps
-
4
Face Pull
3
3 reps
-
5
Bicep Curl (Dumbbell)
3
3 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Speed Bag
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown (Close Grip)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
8 reps
-
5
Shoulder Press (Machine)
3
5 reps
-
6
Speed Bag
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Speed Bag
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
3 reps
-
2
Chest Press (Machine)
3
3 reps
-
3
Lat Pulldown (Close Grip)
3
3 reps
-
4
Walking Lunge (Dumbbell)
3
3 reps
-
5
Shoulder Press (Machine)
3
3 reps
-
6
Speed Bag
6
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Punching Bag
1 Set
1 Set
1 Set
3 mins
3 mins
3 mins
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
7
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Punching Bag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
2 mins
2 mins
2 mins
2 mins
2 mins
-
-
-
-
-
-
-
-
2
Speed Bag
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
3
Jump Rope
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
4
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Mountain Climber
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Speed Bag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
-