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Stay Fit program

by Antonio Durante

Program Description

The **Stay Fit Program** is a comprehensive 5-week training plan designed to enhance your overall fitness through a balanced mix of strength and cardio workouts. Comprising 20 sessions, each lasting approximately 70 minutes, this program is suitable for both novice and intermediate lifters. You'll engage in a variety of exercises targeting major muscle groups using a full gym setup, ensuring well-rounded development and improved endurance. Get ready to challenge yourself, build strength, and stay fit!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 28, 2025 09:51
  • Last Edited
    Aug 03, 2025 03:19

Summary

The Stay Fit program is a dynamic 5-week training plan designed to keep you engaged and progressing. With four workouts each week, you'll target all major muscle groups using a variety of machines and free weights. This program emphasizes compound movements and isolation exercises to build strength, endurance, and muscle definition. Whether you're a beginner or looking to refine your routine, Stay Fit offers a structured approach to help you achieve your fitness goals with confidence. Get ready to elevate your workouts and stay committed to your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10.8%
Chest
9.8%
Abs
9.1%
Biceps
8.3%
Hamstrings
8.2%
Lats
6.7%
Quadriceps
6.6%
Middle Delts
6.6%
Glutes
6.2%
Upper Back
4.8%
Calves
4%
Lower Back
3.2%
Cardio
2.6%
Forearms
1.2%
Abductors
0.5%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
8 reps
-
3A
Chest Fly (Machine)
1
10 reps
-
3B
Incline Chest Fly (Dumbbell)
1
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
8 reps
-
6
Hammer Curl
1
10 reps
-
7
Cable Crunch
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
20 reps
-
9
V-Up
1
15 reps
-
10
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
8 reps
-
3A
Chest Fly (Machine)
1
10 reps
-
3B
Incline Chest Fly (Dumbbell)
1
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
8 reps
-
6
Hammer Curl
1
10 reps
-
7
Cable Crunch
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
20 reps
-
9
V-Up
1
15 reps
-
10
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
8 reps
-
3A
Chest Fly (Machine)
1
10 reps
-
3B
Incline Chest Fly (Dumbbell)
1
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
8 reps
-
6
Hammer Curl
1
10 reps
-
7
Cable Crunch
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
20 reps
-
9
V-Up
1
15 reps
-
10
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
8 reps
-
3A
Chest Fly (Machine)
1
10 reps
-
3B
Incline Chest Fly (Dumbbell)
1
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
8 reps
-
6
Hammer Curl
1
10 reps
-
7
Cable Crunch
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
20 reps
-
9
V-Up
1
15 reps
-
10
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
8 reps
-
3A
Chest Fly (Machine)
1
10 reps
-
3B
Incline Chest Fly (Dumbbell)
1
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
1
8 reps
-
6
Hammer Curl
1
10 reps
-
7
Cable Crunch
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
20 reps
-
9
V-Up
1
15 reps
-
10
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Seated Row (Cable)
1
8 reps
-
3
Cable Low Row
1
10 reps
-
4
Lying Pullover (Cable)
1
12 reps
-
5
Back Extension (Weighted)
1
12 reps
-
6
Calf Raise (Machine)
1
12 reps
-
7
Seated Calf Raise
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
15 reps
-
9
Russian Twist (Dumbbell)
1
20 reps
-
10
Cable Crunch
1
15 reps
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Seated Row (Cable)
1
8 reps
-
3
Cable Low Row
1
10 reps
-
4
Lying Pullover (Cable)
1
12 reps
-
5
Back Extension (Weighted)
1
12 reps
-
6
Calf Raise (Machine)
1
12 reps
-
7
Seated Calf Raise
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
15 reps
-
9
Russian Twist (Dumbbell)
1
20 reps
-
10
Cable Crunch
1
15 reps
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Seated Row (Cable)
1
8 reps
-
3
Cable Low Row
1
10 reps
-
4
Lying Pullover (Cable)
1
12 reps
-
5
Back Extension (Weighted)
1
12 reps
-
6
Calf Raise (Machine)
1
12 reps
-
7
Seated Calf Raise
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
15 reps
-
9
Russian Twist (Dumbbell)
1
20 reps
-
10
Cable Crunch
1
15 reps
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Seated Row (Cable)
1
8 reps
-
3
Cable Low Row
1
10 reps
-
4
Lying Pullover (Cable)
1
12 reps
-
5
Back Extension (Weighted)
1
12 reps
-
6
Calf Raise (Machine)
1
12 reps
-
7
Seated Calf Raise
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
15 reps
-
9
Russian Twist (Dumbbell)
1
20 reps
-
10
Cable Crunch
1
15 reps
-
11
Stair Climber
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Seated Row (Cable)
1
8 reps
-
3
Cable Low Row
1
10 reps
-
4
Lying Pullover (Cable)
1
12 reps
-
5
Back Extension (Weighted)
1
12 reps
-
6
Calf Raise (Machine)
1
12 reps
-
7
Seated Calf Raise
1
15 reps
-
8
Leg Raise (Captain's Chair)
1
15 reps
-
9
Russian Twist (Dumbbell)
1
20 reps
-
10
Cable Crunch
1
15 reps
-
11
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
10 reps
-
3B
Front Raise
1
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
1
8 reps
-
6
Tricep Rope Push Down (Cable)
1
10 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
10 reps
-
3B
Front Raise
1
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
1
8 reps
-
6
Tricep Rope Push Down (Cable)
1
10 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
10 reps
-
3B
Front Raise
1
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
1
8 reps
-
6
Tricep Rope Push Down (Cable)
1
10 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
10 reps
-
3B
Front Raise
1
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
1
8 reps
-
6
Tricep Rope Push Down (Cable)
1
10 reps
-
7
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
10 reps
-
3B
Front Raise
1
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
1
8 reps
-
6
Tricep Rope Push Down (Cable)
1
10 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Hack Squat
1
10 reps
-
3
Leg Extension
1
12 reps
-
4
Hip Thrust (Machine)
1
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
1
12 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Hack Squat
1
10 reps
-
3
Leg Extension
1
12 reps
-
4
Hip Thrust (Machine)
1
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
1
12 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Hack Squat
1
10 reps
-
3
Leg Extension
1
12 reps
-
4
Hip Thrust (Machine)
1
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
1
12 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Hack Squat
1
10 reps
-
3
Leg Extension
1
12 reps
-
4
Hip Thrust (Machine)
1
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
1
12 reps
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Hack Squat
1
10 reps
-
3
Leg Extension
1
12 reps
-
4
Hip Thrust (Machine)
1
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
1
12 reps
-
7
Stair Climber
1
30 mins
-
Week 1
1 / 5 Weeks
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hip Thrust (Machine)
3 Sets
10 Reps
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Leg Curl
3 Sets
12 Reps
-
7
Stair Climber
1 Set
30 mins
-
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3B
Front Raise
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
5
French Press
3 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Stair Climber
1 Set
30 mins
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Cable Low Row
3 Sets
10 Reps
-
4
Lying Pullover (Cable)
3 Sets
12 Reps
-
5
Back Extension (Weighted)
3 Sets
12 Reps
-
6
Calf Raise (Machine)
3 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
9
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
10
Cable Crunch
1 Set
15 Reps
-
11
Stair Climber
1 Set
30 mins
-
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3A
Chest Fly (Machine)
3 Sets
10 Reps
-
3B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
8
Leg Raise (Captain's Chair)
2 Sets
20 Reps
-
9
V-Up
1 Set
15 Reps
-
10
Stair Climber
1 Set
30 mins
-