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BoostcampPNG

Uitdaging 3 maanden zomer 2025

by Puja S.

Program Description

afvallen

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 21, 2025 11:58
  • Last Edited
    Jul 21, 2025 04:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Lying Leg Raises
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
15 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Triceps Pushdown
3 Sets
12 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
6
Dips Machine
3 Sets
15 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
8
Plank
3 Sets
-1 mins
-
9
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
8-10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
7
Flutter Kicks
3 Sets
-1 mins
-
8
Cable Side Bends
3 Sets
15 Reps
-
Day 4
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Glute Kickback Machine
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
6
Abduction Machine
3 Sets
20 Reps
-
7
V-Ups
3 Sets
15 Reps
-
8
Lying Knee Raises
3 Sets
12 Reps
-
9
Plank
3 Sets
1 mins
-