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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 18, 2025 08:55

Summary

Embark on a transformative 5-week journey with "To be fit," designed for those ready to elevate their strength and conditioning. With six days of focused workouts each week, you'll engage in a variety of exercises targeting your back, arms, and shoulders, utilizing machines, dumbbells, and cables. Each session is crafted to build muscle and enhance endurance, ensuring you stay challenged and motivated. Get ready to push your limits and achieve the fit body you’ve always wanted!
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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
-