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My Workout

by Ricardo

Program Description

Transform your physique with "My Workout," a comprehensive 4-week program designed for intermediate lifters. Committing to just 4 days a week, you'll engage in targeted muscle sculpting routines that include essential barbell and dumbbell exercises like squats and incline bench presses. Each session lasts about 40 minutes, ensuring you maximize your time in the gym while building strength and definition. Equip yourself with a full gym and get ready to elevate your training to the next level!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 08, 2025 09:36
  • Last Edited
    Jul 08, 2025 09:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Dead Bug
3
30 secs
-
7
Side Plank
2
30 secs
-
8
Pallof Press
2
12 reps
-
9
World's Greatest Stretch
1
30 secs
-
10
90/90 Hip Flow
2
30 secs
-
11
Cat Cow and T-Spine Rotation
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8.5
Day 2
No exercises added to this day
Week 1
1 / 4 Weeks
Day 2
No exercises added to this day
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Dead Bug
3 Sets
30 secs
-
7
Side Plank
2 Sets
30 secs
-
8
Pallof Press
2 Sets
12 Reps
-
9
World's Greatest Stretch
1 Set
30 secs
-
10
90/90 Hip Flow
2 Sets
30 secs
-
11
Cat Cow and T-Spine Rotation
2 Sets
30 secs
-