logo
BoostcampPNG

Elliot's program (updated)

by Kieran P.
1 athletes joined

Program Description

Easy start to lifting

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2024 11:38
  • Last Edited
    Aug 28, 2024 11:50
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Overhead Tricep Extension
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
5
Dip (Assisted)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Overhead Tricep Extension
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
5
Dip (Assisted)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Overhead Tricep Extension
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
5
Dip (Assisted)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Overhead Tricep Extension
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
5
Dip (Assisted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Seated Calf Raise
3
10-15 reps
3
Seated Hamstring Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Seated Calf Raise
3
10-15 reps
3
Seated Hamstring Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Seated Calf Raise
3
10-15 reps
3
Seated Hamstring Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
2
Seated Calf Raise
3
10-15 reps
3
Seated Hamstring Curl
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Hip Abductor (Machine)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
10-15 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
10-15 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
10-15 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
10-15 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Chest Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Chest Supported Row (Machine)
3
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
5
Dip (Assisted)
3 Sets
AMRAP
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Seated Calf Raise
3 Sets
10-15 Reps
3
Seated Hamstring Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
Day 3
1
Chest Press (Machine)
3 Sets
8-12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Chest Fly (Machine)
3 Sets
8-12 Reps
Day 4
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps