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My Gym Routine

by Yavuz Selim

Program Description

**My Gym Routine** is a comprehensive 12-week program designed for beginners looking to build strength and burn fat. With 48 workouts spread across 12 weeks, each session lasts around 60 minutes and targets all major muscle groups through a mix of compound and isolation exercises. You'll engage in a variety of movements including dumbbell presses, squats, and cable rows, ensuring a balanced approach to fitness. This program is structured to progressively challenge you, helping you achieve your fitness goals with confidence and consistency. Get ready to transform your body and elevate your strength!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2025 12:46
  • Last Edited
    Aug 03, 2025 03:17

Summary

Transform your fitness journey with "My Gym Routine," a comprehensive 12-week program designed for those ready to elevate their strength and burn fat. Committing just four days a week, you'll engage in a dynamic mix of upper body strength, full-body workouts, and core conditioning, utilizing a variety of equipment for maximum effectiveness. Each session is crafted to challenge your limits while promoting muscle growth and fat loss, ensuring you stay motivated and on track. Get ready to sculpt your physique and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.7%
Quadriceps
11.5%
Hamstrings
11.2%
Glutes
9%
Triceps
8.1%
Upper Back
7.1%
Lats
6.6%
Chest
5.9%
Biceps
5.6%
Front Delts
5.6%
Middle Delts
3.6%
Other
3.4%
Adductors
3%
Lower Back
2%
Forearms
1%
Abductors
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Plank with Shoulder Taps
3
0.5 mins
RPE 7
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Walking Lunge
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 7
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Push Up
3
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
5
Walk
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10 reps
RPE 6
2
Side Plank with Reach Through
3
0.5 mins
RPE 7
3
Jump Squat
3
5 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 9
5
Walk
1
15 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
5
Plank with Shoulder Taps
3 Sets
0.5 mins
@7
6
Walk
1 Set
15 mins
@6
Day 3
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Push Up
3 Sets
AMRAP
@8
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7
5
Walk
1 Set
15 mins
@8
Day 4
1
Decline Sit Up (Weighted)
3 Sets
10 Reps
@6
2
Side Plank with Reach Through
3 Sets
0.5 mins
@7
3
Jump Squat
3 Sets
5 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@9
5
Walk
1 Set
15 mins
@6
Day 2
1
Leg Press
4 Sets
8-10 Reps
@8
2
Walking Lunge
3 Sets
20 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Cable Crunch
3 Sets
15 Reps
@7
5
Hanging Leg Raise
3 Sets
AMRAP
@8
6
Walk
1 Set
15 mins
@6