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Hannah 101

by Sonny
1 athletes joined

Program Description

To improve all-round fitness.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 30, 2025 05:54
  • Last Edited
    May 30, 2025 06:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
8-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
4
Bring Sally Up, Bring Sally Down
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
8-12 reps
RPE 10
2
Plate Preacher Hammer Curls
1
8-12 reps
RPE 10
3
Pinch grip with a plate
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8-12 reps
RPE 9
2
Walking Lunge
1
8-12 reps
RPE 10
3
Stair Climber
1
5 mins
RPE 6.5
4
Leg Extension
1
8-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Cable Low Row
1 Set
8-12 Reps
@10
2
Plate Preacher Hammer Curls
1 Set
8-12 Reps
@10
3
Pinch grip with a plate
1 Set
-
Day 1
1
Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
8-12 Reps
@10
3
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
4
Bring Sally Up, Bring Sally Down
1 Set
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
8-12 Reps
@9
2
Walking Lunge
1 Set
8-12 Reps
@10
3
Stair Climber
1 Set
5 mins
@6.5
4
Leg Extension
1 Set
8-12 Reps
@8