my training plan

by Zack

Program Description

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Program Overview

Level
Beginner
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Dec 21, 2025 08:23
Last Edited
Dec 21, 2025 08:24

Muscle Engagement

Front

Back

MuscleSet

Triceps

33.3%

Biceps

16.7%

Chest

11.1%

Front Delts

11.1%

Lats

11.1%

Upper Back

11.1%

Forearms

5.6%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Dumbbell)

1

12 reps

RPE 10

2

Tricep Extension (Cable)

2

12 reps

RPE 10

Day 1

1

Bench Press (Dumbbell)

1

12 reps

RPE 10

2

Tricep Extension (Cable)

2

12 reps

RPE 10

Day 1

No exercises added to this day

Day 1

No exercises added to this day

Day 2

1

Pull-Up (Bodyweight)

1

12 reps

-

2

Bicep Curl (Machine)

1

12 reps

-

Day 2

1

Pull-Up (Bodyweight)

1

12 reps

-

2

Bicep Curl (Machine)

1

12 reps

-

Day 3

No exercises added to this day

Day 3

1

Bench Press (Dumbbell)

1

12 reps

RPE 10

2

Tricep Extension (Cable)

2

12 reps

RPE 10

Day 4

1

Pull-Up (Bodyweight)

1

12 reps

-

2

Bicep Curl (Machine)

1

12 reps

-

Day 1

1

Bench Press (Dumbbell)

1 Set

12 Reps

@10

2

Tricep Extension (Cable)

1 Set

1 Set

12 Reps

12 Reps

@10

@10

Day 2

1

Pull-Up (Bodyweight)

1 Set

12 Reps

-

2

Bicep Curl (Machine)

1 Set

12 Reps

-

Day 3

No exercises added to this day