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To be fit
by eli elias
Program Description
To build my muscles and to be fit
Program Overview
Level
Novice, Beginner, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Jun 25, 2024 04:14
Last Edited
Jun 25, 2024 04:36
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Week 1
1 / 5 Weeks
Day 1
1
Single Arm Iso Row
1 Set
2
Single Arm Pushdown
1 Set
3
One Arm Bent Over Row
1 Set
4
Farmer's Walk (Weighted)
1 Set
5
Lat Pulldown (Single Arm)
1 Set
6
Single Arm Row (Dumbbell)
1 Set
7
Single Arm High Row (Cable)
1 Set
8
One Arm Lateral Raise (Cable)
1 Set
9
One Arm Lateral Raise (Dumbbell)
1 Set
10
Single Arm Tricep Extension (Cable)
1 Set
11
Single Arm Overhead Tricep Extension
1 Set
12
Single Arm Shoulder Press
1 Set
13
Single Arm Kettlebell Swing
1 Set
14
Single Arm Push Press (Dumbbell)
1 Set
15
Arm Circle
1 Set
Day 2
1
Back Extension
1 Set
2
Glute Kickback
1 Set
3
Tricep Kickback
1 Set
4
Glute Kickback (Cable)
1 Set
5
Back Extension (Weighted)
1 Set
Day 3
1
Chest Fly (Cable)
1 Set
2
Chest Fly (Machine)
1 Set
3
Chest Fly (Dumbbell)
1 Set
4
Chest Press (Machine)
1 Set
5
Incline Chest Press (Machine)
1 Set
6
Incline Chest Fly (Dumbbell)
1 Set
7
Chest Supported Row (Machine)
1 Set
8
Chest Supported Row (Dumbbell)
1 Set
Day 4
1
Leg Curl
1 Set
2
Leg Press
1 Set
3
Leg Extension
1 Set
4
Single Leg Press
1 Set
5
Stiff Leg Deadlift
1 Set
6
Single Leg Deadlift
1 Set
7
Single-Leg Leg Curl
1 Set
8
Single Leg Hip Thrust
1 Set
9
Calf Raise (Leg Press)
1 Set
10
Straight Leg Calf Raise
1 Set
11
Lying Leg Curl
1 Set
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
2
Standing Shoulder Press (Dumbbell)
1 Set
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4
Single Arm Shoulder Press
1 Set
Day 6
1
Abs Crunch (Machine)
1 Set
2
Abs Crunch (Weighted)
1 Set
3
Abs Crunch (Bodyweight)
1 Set
4
Reverse Abs Crunch (Bodyweight)
1 Set
Day 1
1
Single Arm Iso Row
1 Set
2
Single Arm Pushdown
1 Set
3
One Arm Bent Over Row
1 Set
4
Farmer's Walk (Weighted)
1 Set
5
Lat Pulldown (Single Arm)
1 Set
6
Single Arm Row (Dumbbell)
1 Set
7
Single Arm High Row (Cable)
1 Set
8
One Arm Lateral Raise (Cable)
1 Set
9
One Arm Lateral Raise (Dumbbell)
1 Set
10
Single Arm Tricep Extension (Cable)
1 Set
11
Single Arm Overhead Tricep Extension
1 Set
12
Single Arm Shoulder Press
1 Set
13
Single Arm Kettlebell Swing
1 Set
14
Single Arm Push Press (Dumbbell)
1 Set
15
Arm Circle
1 Set
Day 2
1
Back Extension
1 Set
2
Glute Kickback
1 Set
3
Tricep Kickback
1 Set
4
Glute Kickback (Cable)
1 Set
5
Back Extension (Weighted)
1 Set
Day 3
1
Chest Fly (Cable)
1 Set
2
Chest Fly (Machine)
1 Set
3
Chest Fly (Dumbbell)
1 Set
4
Chest Press (Machine)
1 Set
5
Incline Chest Press (Machine)
1 Set
6
Incline Chest Fly (Dumbbell)
1 Set
7
Chest Supported Row (Machine)
1 Set
8
Chest Supported Row (Dumbbell)
1 Set
Day 4
1
Leg Curl
1 Set
2
Leg Press
1 Set
3
Leg Extension
1 Set
4
Single Leg Press
1 Set
5
Stiff Leg Deadlift
1 Set
6
Single Leg Deadlift
1 Set
7
Single-Leg Leg Curl
1 Set
8
Single Leg Hip Thrust
1 Set
9
Calf Raise (Leg Press)
1 Set
10
Straight Leg Calf Raise
1 Set
11
Lying Leg Curl
1 Set
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
2
Standing Shoulder Press (Dumbbell)
1 Set
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4
Single Arm Shoulder Press
1 Set
Day 6
1
Abs Crunch (Machine)
1 Set
2
Abs Crunch (Weighted)
1 Set
3
Abs Crunch (Bodyweight)
1 Set
4
Reverse Abs Crunch (Bodyweight)
1 Set
Day 1
1
Single Arm Iso Row
1 Set
2
Single Arm Pushdown
1 Set
3
One Arm Bent Over Row
1 Set
4
Farmer's Walk (Weighted)
1 Set
5
Lat Pulldown (Single Arm)
1 Set
6
Single Arm Row (Dumbbell)
1 Set
7
Single Arm High Row (Cable)
1 Set
8
One Arm Lateral Raise (Cable)
1 Set
9
One Arm Lateral Raise (Dumbbell)
1 Set
10
Single Arm Tricep Extension (Cable)
1 Set
11
Single Arm Overhead Tricep Extension
1 Set
12
Single Arm Shoulder Press
1 Set
13
Single Arm Kettlebell Swing
1 Set
14
Single Arm Push Press (Dumbbell)
1 Set
15
Arm Circle
1 Set
Day 2
1
Back Extension
1 Set
2
Glute Kickback
1 Set
3
Tricep Kickback
1 Set
4
Glute Kickback (Cable)
1 Set
5
Back Extension (Weighted)
1 Set
Day 3
1
Chest Fly (Cable)
1 Set
2
Chest Fly (Machine)
1 Set
3
Chest Fly (Dumbbell)
1 Set
4
Chest Press (Machine)
1 Set
5
Incline Chest Press (Machine)
1 Set
6
Incline Chest Fly (Dumbbell)
1 Set
7
Chest Supported Row (Machine)
1 Set
8
Chest Supported Row (Dumbbell)
1 Set
Day 4
1
Leg Curl
1 Set
2
Leg Press
1 Set
3
Leg Extension
1 Set
4
Single Leg Press
1 Set
5
Stiff Leg Deadlift
1 Set
6
Single Leg Deadlift
1 Set
7
Single-Leg Leg Curl
1 Set
8
Single Leg Hip Thrust
1 Set
9
Calf Raise (Leg Press)
1 Set
10
Straight Leg Calf Raise
1 Set
11
Lying Leg Curl
1 Set
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
2
Standing Shoulder Press (Dumbbell)
1 Set
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4
Single Arm Shoulder Press
1 Set
Day 6
1
Abs Crunch (Machine)
1 Set
2
Abs Crunch (Weighted)
1 Set
3
Abs Crunch (Bodyweight)
1 Set
4
Reverse Abs Crunch (Bodyweight)
1 Set
Day 1
1
Single Arm Iso Row
1 Set
2
Single Arm Pushdown
1 Set
3
One Arm Bent Over Row
1 Set
4
Farmer's Walk (Weighted)
1 Set
5
Lat Pulldown (Single Arm)
1 Set
6
Single Arm Row (Dumbbell)
1 Set
7
Single Arm High Row (Cable)
1 Set
8
One Arm Lateral Raise (Cable)
1 Set
9
One Arm Lateral Raise (Dumbbell)
1 Set
10
Single Arm Tricep Extension (Cable)
1 Set
11
Single Arm Overhead Tricep Extension
1 Set
12
Single Arm Shoulder Press
1 Set
13
Single Arm Kettlebell Swing
1 Set
14
Single Arm Push Press (Dumbbell)
1 Set
15
Arm Circle
1 Set
Day 2
1
Back Extension
1 Set
2
Glute Kickback
1 Set
3
Tricep Kickback
1 Set
4
Glute Kickback (Cable)
1 Set
5
Back Extension (Weighted)
1 Set
Day 3
1
Chest Fly (Cable)
1 Set
2
Chest Fly (Machine)
1 Set
3
Chest Fly (Dumbbell)
1 Set
4
Chest Press (Machine)
1 Set
5
Incline Chest Press (Machine)
1 Set
6
Incline Chest Fly (Dumbbell)
1 Set
7
Chest Supported Row (Machine)
1 Set
8
Chest Supported Row (Dumbbell)
1 Set
Day 4
1
Leg Curl
1 Set
2
Leg Press
1 Set
3
Leg Extension
1 Set
4
Single Leg Press
1 Set
5
Stiff Leg Deadlift
1 Set
6
Single Leg Deadlift
1 Set
7
Single-Leg Leg Curl
1 Set
8
Single Leg Hip Thrust
1 Set
9
Calf Raise (Leg Press)
1 Set
10
Straight Leg Calf Raise
1 Set
11
Lying Leg Curl
1 Set
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
2
Standing Shoulder Press (Dumbbell)
1 Set
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4
Single Arm Shoulder Press
1 Set
Day 6
1
Abs Crunch (Weighted)
1 Set
2
Abs Crunch (Machine)
1 Set
3
Abs Crunch (Bodyweight)
1 Set
4
Reverse Abs Crunch (Bodyweight)
1 Set
Day 1
1
Single Arm Iso Row
1 Set
2
Single Arm Pushdown
1 Set
3
One Arm Bent Over Row
1 Set
4
Farmer's Walk (Weighted)
1 Set
5
Lat Pulldown (Single Arm)
1 Set
6
Single Arm Row (Dumbbell)
1 Set
7
Single Arm High Row (Cable)
1 Set
8
One Arm Lateral Raise (Cable)
1 Set
9
One Arm Lateral Raise (Dumbbell)
1 Set
10
Single Arm Tricep Extension (Cable)
1 Set
11
Single Arm Overhead Tricep Extension
1 Set
12
Single Arm Shoulder Press
1 Set
13
Single Arm Kettlebell Swing
1 Set
14
Single Arm Push Press (Dumbbell)
1 Set
15
Arm Circle
1 Set
Day 2
1
Back Extension
1 Set
2
Glute Kickback
1 Set
3
Tricep Kickback
1 Set
4
Glute Kickback (Cable)
1 Set
5
Back Extension (Weighted)
1 Set
Day 3
1
Chest Fly (Cable)
1 Set
2
Chest Fly (Machine)
1 Set
3
Chest Fly (Dumbbell)
1 Set
4
Chest Press (Machine)
1 Set
5
Incline Chest Press (Machine)
1 Set
6
Incline Chest Fly (Dumbbell)
1 Set
7
Chest Supported Row (Machine)
1 Set
8
Chest Supported Row (Dumbbell)
1 Set
Day 4
1
Leg Curl
1 Set
2
Leg Press
1 Set
3
Leg Extension
1 Set
4
Single Leg Press
1 Set
5
Stiff Leg Deadlift
1 Set
6
Single Leg Deadlift
1 Set
7
Single-Leg Leg Curl
1 Set
8
Single Leg Hip Thrust
1 Set
9
Calf Raise (Leg Press)
1 Set
10
Straight Leg Calf Raise
1 Set
11
Lying Leg Curl
1 Set
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
2
Standing Shoulder Press (Dumbbell)
1 Set
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4
Single Arm Shoulder Press
1 Set
Day 6
1
Reverse Abs Crunch (Bodyweight)
1 Set
2
Abs Crunch (Machine)
1 Set
3
Abs Crunch (Weighted)
1 Set