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Rabecca Start of 2026

by J.D. Williams
1 athletes joined

Program Description

Kickstart your fitness journey with the "Rabecca Start of 2026" program, a focused 6-week plan designed for those ready to make a change. Committing just 2 days a week, you'll engage in a balanced mix of strength training and conditioning workouts that build a solid foundation for your fitness goals. Each session is crafted to maximize results while fitting seamlessly into your busy schedule. Embrace the challenge and watch your progress soar!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2026 04:20
  • Last Edited
    Jan 04, 2026 05:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Lats
11.2%
Upper Back
11.2%
Hamstrings
9.3%
Quadriceps
7.5%
Front Delts
7.5%
Triceps
7.5%
Abs
5.6%
Lower Back
5.6%
Biceps
5.6%
Calves
3.7%
Chest
3.7%
Middle Delts
3.7%
Adductors
1.9%
Abductors
1.9%
Cardio
1.2%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
3
15 reps
-
2
Goblet Squat
3
12 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Back Extension
3
0.5 mins
-
7
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Tibialis Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Back Extension
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
7
Treadmill
1 Set
15 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-