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BoostcampPNG

Couples workout plan

by Tarama R.
1 athletes joined

Program Description

I’ll work out for a couples to get back into shape

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 23, 2024 02:41
  • Last Edited
    May 04, 2025 12:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Glute Kickback (Cable)
1
3 reps
RPE 10
2
Hip Thrust (Machine)
1
3 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
3 reps
RPE 10
5
Bent Over Row (Barbell)
1
3 reps
RPE 10
6
Seated Row (Cable)
1
3 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
3 reps
RPE 10
8
Leg Press (45 Degrees)
1
3 reps
RPE 10
9
Lying Leg Curl
1
3 reps
RPE 10
10
Leg Extension
1
3 reps
RPE 10
11
Hip Adductor (Machine)
1
3 reps
RPE 10
12
Hip Abductor (Machine)
1
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
6
Abs Crunch (Machine)
1
-
7
V-Up
1
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
3 reps
RPE 7
2
Hip Thrust (Machine)
1
-
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Bent Over Row (Barbell)
1
-
6
Seated Row (Cable)
1
-
7
Seated Wide-Grip Row (Cable)
1
-
8
Leg Press (45 Degrees)
1
-
9
Lying Leg Curl
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Hip Abductor (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
-
2
Preacher Curl (Dumbbell)
1
-
3
Overhead Tricep Extension (Cable)
1
-
4
Pec Deck (Machine)
1
-
5
Chest Fly (Cable)
1
-
Week 1
1 / 4 Weeks
Day 2
1
Hammer Curl
1 Set
-
2
Preacher Curl (Dumbbell)
1 Set
-
3
Overhead Tricep Extension (Cable)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Chest Fly (Cable)
1 Set
-
6
Abs Crunch (Machine)
1 Set
-
7
V-Up
1 Set
-
8
Plank
1 Set
-
Day 4
1
Glute Kickback (Cable)
1 Set
3 Reps
@7
2
Hip Thrust (Machine)
1 Set
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
-
4
Romanian Deadlift (Barbell)
1 Set
-
5
Bent Over Row (Barbell)
1 Set
-
6
Seated Row (Cable)
1 Set
-
7
Seated Wide-Grip Row (Cable)
1 Set
-
8
Leg Press (45 Degrees)
1 Set
-
9
Lying Leg Curl
1 Set
-
10
Leg Extension
1 Set
-
11
Hip Adductor (Machine)
1 Set
-
12
Hip Abductor (Machine)
1 Set
-
Day 3
1
Cardio
1 Set
30 mins
@10
Day 5
1
Hammer Curl
1 Set
-
2
Preacher Curl (Dumbbell)
1 Set
-
3
Overhead Tricep Extension (Cable)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Chest Fly (Cable)
1 Set
-
Day 1
1
Glute Kickback (Cable)
1 Set
3 Reps
@10
2
Hip Thrust (Machine)
1 Set
3 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
3 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
3 Reps
@10
5
Bent Over Row (Barbell)
1 Set
3 Reps
@10
6
Seated Row (Cable)
1 Set
3 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
3 Reps
@10
8
Leg Press (45 Degrees)
1 Set
3 Reps
@10
9
Lying Leg Curl
1 Set
3 Reps
@10
10
Leg Extension
1 Set
3 Reps
@10
11
Hip Adductor (Machine)
1 Set
3 Reps
@10
12
Hip Abductor (Machine)
1 Set
3 Reps
@10