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BoostcampPNG

easy way

by Nilay S.

Program Description

Unlock your potential with the "Easy Way" program, designed for those seeking a straightforward yet effective path to fitness. Over the course of 8 weeks, you'll engage in 5 days of targeted workouts each week, focusing on building strength and endurance without overwhelming complexity. This program is perfect for everyday lifters looking to establish a consistent routine while achieving noticeable results. Get ready to transform your fitness journey with simplicity and effectiveness at its core!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 31, 2025 08:45
  • Last Edited
    Dec 31, 2025 08:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Front Delts
11.1%
Biceps
10.3%
Triceps
10.3%
Lats
8.5%
Abs
8.5%
Chest
6.8%
Middle Delts
6.8%
Cardio
4.3%
Forearms
4.3%
Quadriceps
3.4%
Glutes
3.4%
Hamstrings
3.4%
Rear Delts
2.6%
Calves
2.6%
Lower Back
1.7%
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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
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4
T-Bar Row
2
5-10 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Hack Squat
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Overhead Press (Barbell)
2
5-10 reps
-
3
Incline Bench Press (Barbell)
2
6-10 reps
-
4A
Dip (Weighted)
2
6-10 reps
-
4B
Pec Deck (Machine)
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
8-12 reps
-
5B
Upright Row (Barbell)
2
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Chin-Up (Weighted)
2
5-10 reps
-
3
T-Bar Row
2
5-10 reps
-
4
Face Pull
2
10-12 reps
-
5
Lat Pulldown
2
6-10 reps
-
6
Plank (Weighted)
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15-20 mins
-
2
Skull Crusher (Barbell)
2
8-10 reps
-
3
Bayesian Curl
2
8-10 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Wrist Curls
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Treadmill
1 Set
15-20 mins
-
2
Chin-Up (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
T-Bar Row
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Treadmill
1 Set
15-20 mins
-
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1
Treadmill
1 Set
15-20 mins
-
2
Overhead Press (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4A
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4B
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 4
1
Treadmill
1 Set
15-20 mins
-
2
Chin-Up (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
T-Bar Row
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Plank (Weighted)
1 Set
1 mins
-
Day 5
1
Treadmill
1 Set
15-20 mins
-
2
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Wrist Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-