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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
    Jul 28, 2025 10:26
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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
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)
3
8 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
2
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)
3
8 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
2
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)
3
8 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
2
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)
3
8 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
2
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)
3
8 reps
-
3A
Chest Fly (Machine)
3
10 reps
-
3B
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Hammer Curl
3
10 reps
-
7
Cable Crunch
3
15 reps
-
8
Leg Raise (Captain's Chair)
2
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)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Lying Pullover (Cable)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Russian Twist (Dumbbell)
2
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)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Lying Pullover (Cable)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Russian Twist (Dumbbell)
2
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)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Lying Pullover (Cable)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Russian Twist (Dumbbell)
2
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)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Lying Pullover (Cable)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Russian Twist (Dumbbell)
2
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)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Lying Pullover (Cable)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Calf Raise (Machine)
3
12 reps
-
7
Seated Calf Raise
3
15 reps
-
8
Leg Raise (Captain's Chair)
3
15 reps
-
9
Russian Twist (Dumbbell)
2
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)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Front Raise
3
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
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)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Front Raise
3
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
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)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Front Raise
3
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
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)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Front Raise
3
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
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)
3
10 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Front Raise
3
8 reps
-
4
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
5
French Press
3
8 reps
-
6
Tricep Rope Push Down (Cable)
3
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
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
3
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
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
3
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
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
3
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
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
3
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
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Thrust (Machine)
3
10 reps
-
5
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Leg Curl
3
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
-