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Fin

by Fin C.

Program Description

**Program Title: Fin** Embark on an 8-week journey designed to build strength and muscle definition with a comprehensive workout plan that spans 32 days. This program focuses on a balanced mix of compound and isolation exercises targeting major muscle groups, ensuring a well-rounded approach to your fitness goals. Each session incorporates a variety of equipment, including dumbbells, machines, and bodyweight exercises, to keep your workouts engaging and effective. Get ready to challenge yourself and see real results as you progress through each week!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 01:12
  • Last Edited
    Sep 29, 2025 01:43
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Triceps
11.7%
Upper Back
10.4%
Front Delts
10.3%
Chest
9.9%
Lats
9.3%
Middle Delts
8.3%
Quadriceps
5.4%
Hamstrings
4.1%
Glutes
3.9%
Forearms
3.1%
Lower Back
3%
Calves
2.7%
Rear Delts
2%
Adductors
1.4%
Abs
0.4%
Abductors
0.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Fly Press (Dumbbell)
2
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Cable)
3
-
7
Front Raise
1
-
8
Tricep Pushdown (Cable)
3
-
9
Overhead Tricep Extension (Cable)
3
-
10
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Underhand Lat Pulldown
3
-
3
Seated Row (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Back Extension
3
-
6
Rear Delt Fly (Cable)
2
-
7
Preacher Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl
2
-
10
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Leg Press (45 Degrees)
3
-
3
Hamstring Curl
3
-
4
Leg Extension
3
-
5
Straight Leg Calf Raise
4
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Pull-Up (Assisted)
3
-
4
Seated Wide-Grip Row (Cable)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Dumbbell)
2
-
7
Shrug (Barbell)
1
-
8
Preacher Curl (EZ Bar)
3
-
9
Hammer Curl
2
-
10
JM Press (Smith Machine)
3
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Incline Fly Press (Dumbbell)
2 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
7
Front Raise
1 Set
-
8
Tricep Pushdown (Cable)
3 Sets
-
9
Overhead Tricep Extension (Cable)
3 Sets
-
10
Dip (Bodyweight)
1 Set
-
Day 2
1
Pull-Up (Assisted)
3 Sets
-
2
Underhand Lat Pulldown
3 Sets
-
3
Seated Row (Machine)
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Back Extension
3 Sets
-
6
Rear Delt Fly (Cable)
2 Sets
-
7
Preacher Curl (Barbell)
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Hammer Curl
2 Sets
-
10
Wrist Curls
2 Sets
-
Day 3
1
Hack Squat
2 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Hamstring Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Straight Leg Calf Raise
4 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Pull-Up (Assisted)
3 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Shrug (Barbell)
1 Set
-
8
Preacher Curl (EZ Bar)
3 Sets
-
9
Hammer Curl
2 Sets
-
10
JM Press (Smith Machine)
3 Sets
-