Program Description
**Workout Program: 10 Weeks to Strength and Definition** Embark on a transformative 10-week journey designed to build strength and enhance muscle definition. This program features 60 training days packed with targeted exercises that focus on arms, chest, and back, including cable tricep extensions, dumbbell bench presses, and face pulls. Each session is crafted to maximize your results, with a blend of compound and isolation movements to challenge your muscles and push your limits. Get ready to elevate your fitness game and achieve the physique you've always wanted!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentAt Home
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedFeb 23, 2026 03:05
- Last EditedMar 02, 2026 03:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Upper Back
16.2%
Biceps
13.4%
Front Delts
11.7%
Rear Delts
10.6%
Middle Delts
10.1%
Chest
6.7%
Lats
6.7%
Forearms
5%
Abs
2.8%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Lateral Raise (Cable)
4
10 reps
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Reverse Pec Deck
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
10 reps
-
2
Reverse Pec Deck
4
10 reps
-
3
Lying Leg Raise
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
-
2
Bicep Curl (Dumbbell)
4
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Tricep Extension (Cable)4 Sets
12 Reps
-
2
Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Lateral Raise (Cable)4 Sets
10 Reps
-
Day 3
1
Tricep Extension (Cable)4 Sets
12 Reps
-
2
Lateral Raise (Cable)4 Sets
10 Reps
-
3
Lying Leg Raise3 Sets
15 Reps
-
Day 5
1
Tricep Extension (Cable)4 Sets
12 Reps
-
2
Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Lateral Raise (Cable)4 Sets
10 Reps
-
Day 2
1
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
2
Seated Row (Cable)4 Sets
10 Reps
-
3
Reverse Pec Deck4 Sets
10 Reps
-
Day 4
1
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
2
Seated Row (Cable)4 Sets
10 Reps
-
3
Reverse Pec Deck4 Sets
10 Reps
-
Day 6
1
Bicep Curl (Dumbbell)4 Sets
10 Reps
-
2
Reverse Pec Deck4 Sets
10 Reps
-
3
Lying Leg Raise4 Sets
15 Reps
-