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Anna Banana goes to the gym

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Program Description

to go the gym and have fun

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 02, 2025 06:24
  • Last Edited
    Jun 22, 2025 06:31

Summary

Join Anna Banana for a dynamic 4-week workout program designed to sculpt your upper and lower body while building strength and endurance. Committing to just four days a week, you'll tackle a mix of cable, dumbbell, and barbell exercises, ensuring a comprehensive approach to fitness. Each session is structured for maximum intensity, pushing you to challenge yourself with AMRAP sets that keep your heart rate up and muscles engaged. Get ready to elevate your gym game and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Middle Delts
11%
Quadriceps
10.8%
Front Delts
9.9%
Hamstrings
9.6%
Triceps
9.4%
Upper Back
6.6%
Lats
5.4%
Biceps
5.3%
Lower Back
5%
Abs
3%
Calves
2.4%
Chest
2.4%
Adductors
2.2%
Forearms
0.8%
Abductors
0.5%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 8
4
Hip Extension
4
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 8
4
Hip Extension
4
AMRAP
RPE 8
5
Pull-Up (Assisted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 8
4
Hip Extension
4
AMRAP
RPE 8
5
Pull-Up (Assisted)
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 8
4
Hip Extension
4
AMRAP
RPE 8
5
Pull-Up (Assisted)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Tricep Extension (Cable)
3
AMRAP
RPE 9
5
Preacher Curl (Barbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 9
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5
Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 9
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5
Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
AMRAP
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 9
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
5
Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
AMRAP
RPE 9
2
Reverse Lunge (Barbell)
3
AMRAP
RPE 9
3
Romanian Deadlift (Barbell)
4
AMRAP
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
AMRAP
RPE 9
2
Reverse Lunge (Barbell)
3
AMRAP
RPE 9
3
Romanian Deadlift (Barbell)
4
AMRAP
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
AMRAP
RPE 9
2
Reverse Lunge (Barbell)
3
AMRAP
RPE 9
3
Romanian Deadlift (Barbell)
4
AMRAP
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
AMRAP
RPE 9
2
Reverse Lunge (Barbell)
3
AMRAP
RPE 9
3
Romanian Deadlift (Barbell)
4
AMRAP
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 9
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Single Arm Overhead Tricep Extension
3
AMRAP
RPE 9
5
Upright Row (Barbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 9
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Skull Crusher (Dumbbell)
3
AMRAP
RPE 8
5
Upright Row (Barbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 9
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Skull Crusher (Dumbbell)
3
AMRAP
RPE 8
5
Upright Row (Barbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lat Pulldown
3
AMRAP
RPE 9
3
Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Skull Crusher (Dumbbell)
3
AMRAP
RPE 8
5
Upright Row (Barbell)
4
AMRAP
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Squat (Smith Machine)
4 Sets
AMRAP
@9
2
Reverse Lunge (Barbell)
3 Sets
AMRAP
@9
3
Romanian Deadlift (Barbell)
4 Sets
AMRAP
@8
4
Seated Calf Raise
3 Sets
AMRAP
@8
Day 1
1
Hip Thrust (Barbell)
4 Sets
AMRAP
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@9
3
Leg Press (45 Degrees)
3 Sets
AMRAP
@8
4
Hip Extension
4 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
AMRAP
@9
3
Bench Press (Dumbbell)
3 Sets
AMRAP
@8
4
Single Arm Overhead Tricep Extension
3 Sets
AMRAP
@9
5
Upright Row (Barbell)
4 Sets
AMRAP
@9
Day 2
1
Seated Row (Cable)
3 Sets
AMRAP
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
@9
3
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
4
Tricep Extension (Cable)
3 Sets
AMRAP
@9
5
Preacher Curl (Barbell)
3 Sets
AMRAP
@9