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Last Resort

by KZISIM

Program Description

Last resort

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 12:09
  • Last Edited
    Jun 18, 2025 12:34

Summary

Unleash your strength with the Last Resort program, an 8-week journey designed for those ready to push their limits. Comprising three intense workouts per week, you'll target major muscle groups through a mix of compound and isolation exercises, including barbell rows, squats, and incline bench presses. Each session is crafted to build muscle and enhance endurance, ensuring you stay engaged and challenged. Equip yourself with the tools for transformation and embrace the grind to achieve your fitness goals!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Chin-Up (Weighted)
4
5-8 reps
-
3
AD Press (Smith Machine)
4
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Rear Delt Fly (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Calf Raise (Machine)
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Dip (Weighted)
3
6-12 reps
-
3
T-Bar Row
3
8-12 reps
-
4
Bicep Curl (Cable)
4
8-12 reps
-
5
Tricep Pushdown (Cable)
4
8-12 reps
-
6
Shrug Smith
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
4 Sets
8-12 Reps
-
2
Chin-Up (Weighted)
4 Sets
5-8 Reps
-
3
AD Press (Smith Machine)
4 Sets
8-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
4 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Calf Raise (Machine)
3 Sets
10-15 Reps
-
5
Cable Crunch
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
6-12 Reps
-
3
T-Bar Row
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
Shrug Smith
3 Sets
8-12 Reps
-