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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
    Jun 18, 2025 11:39

Summary

Elliot's updated program is a dynamic 4-week training regimen designed for serious lifters ready to elevate their strength and physique. With four focused workout days each week, you'll tackle targeted muscle groups, including chest, shoulders, triceps, and legs, using a mix of dumbbell and machine exercises. This program emphasizes progressive overload and includes a variety of rep ranges to maximize muscle growth and endurance. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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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
-