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Training

by Tatw M.

Program Description

Training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 22, 2025 08:30
  • Last Edited
    Jun 18, 2025 11:08

Summary

Unlock your strength with this comprehensive 4-week training program designed for serious lifters. Committing just two days a week, you'll engage in a variety of targeted exercises including Dumbbell Lunges, Barbell Bench Presses, and Hamstring Curls, ensuring a balanced approach to building muscle and improving overall fitness. Each session is crafted to challenge your limits, utilizing equipment found in a full gym. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.7%
Chest
16.7%
Front Delts
14.6%
Quadriceps
10.4%
Glutes
10.4%
Lats
10.4%
Triceps
6.3%
Rear Delts
5.2%
Upper Back
3.1%
Adductors
2.1%
Lower Back
2.1%
Abs
2.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
12 reps
-
2
Hamstring Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Pullover (EZ Bar)
2
12 reps
-
5
Front Raise
2
12 reps
-
6
Lying Reverse Fly
1
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Lunge (Dumbbell)
2 Sets
12 Reps
-
2
Hamstring Curl
2 Sets
12 Reps
-
3
Bench Press (Barbell)
2 Sets
12 Reps
-
4
Pullover (EZ Bar)
2 Sets
12 Reps
-
5
Front Raise
2 Sets
12 Reps
-
6
Lying Reverse Fly
1 Set
12 Reps
-
Day 2
1
Lunge (Dumbbell)
2 Sets
12 Reps
-
2
Hamstring Curl
2 Sets
12 Reps
-
3
Bench Press (Barbell)
2 Sets
12 Reps
-
4
Pullover (EZ Bar)
2 Sets
12 Reps
-
5
Front Raise
2 Sets
12 Reps
-
6
Lying Reverse Fly
1 Set
12 Reps
-