Daniel och Jessica work out weekends

by Jessica M.

1 athletes joined

Program Description

Attt bli stark

Program Overview

Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Sep 20, 2025 06:49
Last Edited
Sep 23, 2025 01:59

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.2%

Abs

13.9%

Triceps

11.1%

Glutes

9.6%

Middle Delts

9.3%

Front Delts

9%

Hamstrings

8.4%

Chest

6.2%

Biceps

4.6%

Adductors

2.5%

Lower Back

1.9%

Cardio

1.5%

Rear Delts

0.9%

Forearms

0.9%

Abductors

0.9%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Tricep Extension (Cable)

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

10 reps

-

4

Overhead Press (Machine)

3

10 reps

-

5

Bicep Curl (EZ Bar)

3

10 reps

-

6

Cardio

1

10 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Squat (Barbell)

4

10 reps

-

2

Deadlift (Barbell)

3

10 reps

-

3

Leg Press

3

10 reps

-

4

Leg Extension

3

10 reps

-

5

Abs Crunch (Weighted)

4

15 reps

-

6

Plank

3

0.5 mins

-

Day 1

1

Bench Press (Barbell)

4 Sets

10 Reps

-

2

Tricep Extension (Cable)

3 Sets

10 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

4

Overhead Press (Machine)

3 Sets

10 Reps

-

5

Bicep Curl (EZ Bar)

3 Sets

10 Reps

-

6

Cardio

1 Set

10 mins

-

Day 2

1

Squat (Barbell)

4 Sets

10 Reps

-

2

Deadlift (Barbell)

3 Sets

10 Reps

-

3

Leg Press

3 Sets

10 Reps

-

4

Leg Extension

3 Sets

10 Reps

-

5

Abs Crunch (Weighted)

4 Sets

15 Reps

-

6

Plank

3 Sets

0.5 mins

-