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maria

by Gabriel E.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Aug 11, 2025 02:52
  • Last Edited
    Aug 12, 2025 12:19

Summary

Experience a week of targeted training with this comprehensive 3-day program designed to build strength and sculpt your physique. Each session focuses on key muscle groups, featuring a mix of compound lifts and isolation exercises, including Single Leg Deadlifts and Bench Presses. You'll also engage your core with effective supersets, ensuring a balanced workout that promotes muscle growth and endurance. Perfect for gym-goers ready to elevate their fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Abs
17.6%
Quadriceps
11.8%
Hamstrings
11.8%
Glutes
9.8%
Triceps
7.8%
Front Delts
5.9%
Biceps
5.9%
Chest
3.9%
Middle Delts
3.9%
Lats
3.9%
Upper Back
3.9%
Abductors
3.9%
Adductors
3.9%
Lower Back
2%
Rear Delts
2%
Forearms
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
8-10 reps
-
2
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
3
Lying Leg Curl
2
12-15 reps
-
4
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Lateral Raise (Dumbbell)
2
12-15 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Adductor (Machine)
2
12-15 reps
-
3A
Plank
1
0.5 mins
-
3B
Abs Crunch (Bodyweight)
1
0.5 mins
-
3C
Russian Twist
1
0.5 mins
-
3D
V-Up
1
0.5 mins
-
4A
Plank
1
0.5 mins
-
4B
Abs Crunch (Bodyweight)
1
0.5 mins
-
4C
Russian Twist
1
0.5 mins
-
4D
V-Up
1
0.5 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Single Leg Deadlift
2 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
-
3
Lying Leg Curl
2 Sets
12-15 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
3A
Plank
1 Set
0.5 mins
-
3B
Abs Crunch (Bodyweight)
1 Set
0.5 mins
-
3C
Russian Twist
1 Set
0.5 mins
-
3D
V-Up
1 Set
0.5 mins
-
4A
Plank
1 Set
0.5 mins
-
4B
Abs Crunch (Bodyweight)
1 Set
0.5 mins
-
4C
Russian Twist
1 Set
0.5 mins
-
4D
V-Up
1 Set
0.5 mins
-