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BoostcampPNG

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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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
-
2
Single Arm Pushdown
1
-
3
One Arm Bent Over Row
1
-
4
Farmer's Walk (Weighted)
1
-
5
Lat Pulldown (Single Arm)
1
-
6
Single Arm Row (Dumbbell)
1
-
7
Single Arm High Row (Cable)
1
-
8
One Arm Lateral Raise (Cable)
1
-
9
One Arm Lateral Raise (Dumbbell)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
1
-
12
Single Arm Shoulder Press
1
-
13
Single Arm Kettlebell Swing
1
-
14
Single Arm Push Press (Dumbbell)
1
-
15
Arm Circle
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
-
2
Single Arm Pushdown
1
-
3
One Arm Bent Over Row
1
-
4
Farmer's Walk (Weighted)
1
-
5
Lat Pulldown (Single Arm)
1
-
6
Single Arm Row (Dumbbell)
1
-
7
Single Arm High Row (Cable)
1
-
8
One Arm Lateral Raise (Cable)
1
-
9
One Arm Lateral Raise (Dumbbell)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
1
-
12
Single Arm Shoulder Press
1
-
13
Single Arm Kettlebell Swing
1
-
14
Single Arm Push Press (Dumbbell)
1
-
15
Arm Circle
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
-
2
Single Arm Pushdown
1
-
3
One Arm Bent Over Row
1
-
4
Farmer's Walk (Weighted)
1
-
5
Lat Pulldown (Single Arm)
1
-
6
Single Arm Row (Dumbbell)
1
-
7
Single Arm High Row (Cable)
1
-
8
One Arm Lateral Raise (Cable)
1
-
9
One Arm Lateral Raise (Dumbbell)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
1
-
12
Single Arm Shoulder Press
1
-
13
Single Arm Kettlebell Swing
1
-
14
Single Arm Push Press (Dumbbell)
1
-
15
Arm Circle
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
-
2
Single Arm Pushdown
1
-
3
One Arm Bent Over Row
1
-
4
Farmer's Walk (Weighted)
1
-
5
Lat Pulldown (Single Arm)
1
-
6
Single Arm Row (Dumbbell)
1
-
7
Single Arm High Row (Cable)
1
-
8
One Arm Lateral Raise (Cable)
1
-
9
One Arm Lateral Raise (Dumbbell)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
1
-
12
Single Arm Shoulder Press
1
-
13
Single Arm Kettlebell Swing
1
-
14
Single Arm Push Press (Dumbbell)
1
-
15
Arm Circle
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
-
2
Single Arm Pushdown
1
-
3
One Arm Bent Over Row
1
-
4
Farmer's Walk (Weighted)
1
-
5
Lat Pulldown (Single Arm)
1
-
6
Single Arm Row (Dumbbell)
1
-
7
Single Arm High Row (Cable)
1
-
8
One Arm Lateral Raise (Cable)
1
-
9
One Arm Lateral Raise (Dumbbell)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
1
-
12
Single Arm Shoulder Press
1
-
13
Single Arm Kettlebell Swing
1
-
14
Single Arm Push Press (Dumbbell)
1
-
15
Arm Circle
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Glute Kickback
1
-
3
Tricep Kickback
1
-
4
Glute Kickback (Cable)
1
-
5
Back Extension (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Glute Kickback
1
-
3
Tricep Kickback
1
-
4
Glute Kickback (Cable)
1
-
5
Back Extension (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Glute Kickback
1
-
3
Tricep Kickback
1
-
4
Glute Kickback (Cable)
1
-
5
Back Extension (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Glute Kickback
1
-
3
Tricep Kickback
1
-
4
Glute Kickback (Cable)
1
-
5
Back Extension (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Glute Kickback
1
-
3
Tricep Kickback
1
-
4
Glute Kickback (Cable)
1
-
5
Back Extension (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Fly (Dumbbell)
1
-
4
Chest Press (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Incline Chest Fly (Dumbbell)
1
-
7
Chest Supported Row (Machine)
1
-
8
Chest Supported Row (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Fly (Dumbbell)
1
-
4
Chest Press (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Incline Chest Fly (Dumbbell)
1
-
7
Chest Supported Row (Machine)
1
-
8
Chest Supported Row (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Fly (Dumbbell)
1
-
4
Chest Press (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Incline Chest Fly (Dumbbell)
1
-
7
Chest Supported Row (Machine)
1
-
8
Chest Supported Row (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Fly (Dumbbell)
1
-
4
Chest Press (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Incline Chest Fly (Dumbbell)
1
-
7
Chest Supported Row (Machine)
1
-
8
Chest Supported Row (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Fly (Dumbbell)
1
-
4
Chest Press (Machine)
1
-
5
Incline Chest Press (Machine)
1
-
6
Incline Chest Fly (Dumbbell)
1
-
7
Chest Supported Row (Machine)
1
-
8
Chest Supported Row (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Single Leg Press
1
-
5
Stiff Leg Deadlift
1
-
6
Single Leg Deadlift
1
-
7
Single-Leg Leg Curl
1
-
8
Single Leg Hip Thrust
1
-
9
Calf Raise (Leg Press)
1
-
10
Straight Leg Calf Raise
1
-
11
Lying Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Single Leg Press
1
-
5
Stiff Leg Deadlift
1
-
6
Single Leg Deadlift
1
-
7
Single-Leg Leg Curl
1
-
8
Single Leg Hip Thrust
1
-
9
Calf Raise (Leg Press)
1
-
10
Straight Leg Calf Raise
1
-
11
Lying Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Single Leg Press
1
-
5
Stiff Leg Deadlift
1
-
6
Single Leg Deadlift
1
-
7
Single-Leg Leg Curl
1
-
8
Single Leg Hip Thrust
1
-
9
Calf Raise (Leg Press)
1
-
10
Straight Leg Calf Raise
1
-
11
Lying Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Single Leg Press
1
-
5
Stiff Leg Deadlift
1
-
6
Single Leg Deadlift
1
-
7
Single-Leg Leg Curl
1
-
8
Single Leg Hip Thrust
1
-
9
Calf Raise (Leg Press)
1
-
10
Straight Leg Calf Raise
1
-
11
Lying Leg Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Press
1
-
3
Leg Extension
1
-
4
Single Leg Press
1
-
5
Stiff Leg Deadlift
1
-
6
Single Leg Deadlift
1
-
7
Single-Leg Leg Curl
1
-
8
Single Leg Hip Thrust
1
-
9
Calf Raise (Leg Press)
1
-
10
Straight Leg Calf Raise
1
-
11
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
-
4
Single Arm Shoulder Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
-
4
Single Arm Shoulder Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
-
4
Single Arm Shoulder Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
-
4
Single Arm Shoulder Press
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
-
2
Standing Shoulder Press (Dumbbell)
1
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
-
4
Single Arm Shoulder Press
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Abs Crunch (Weighted)
1
-
3
Abs Crunch (Bodyweight)
1
-
4
Reverse Abs Crunch (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Abs Crunch (Weighted)
1
-
3
Abs Crunch (Bodyweight)
1
-
4
Reverse Abs Crunch (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
-
2
Abs Crunch (Weighted)
1
-
3
Abs Crunch (Bodyweight)
1
-
4
Reverse Abs Crunch (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
-
2
Abs Crunch (Machine)
1
-
3
Abs Crunch (Bodyweight)
1
-
4
Reverse Abs Crunch (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
-
2
Abs Crunch (Machine)
1
-
3
Abs Crunch (Weighted)
1
-
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
-