logo
BoostcampPNG

Anna Banana goes to the gym

by null

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 02, 2025 06:29
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
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
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 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
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 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
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
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 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
5
Pull-Up (Assisted)
2 Sets
AMRAP
@8
Day 2
1
Seated Row (Cable)
3 Sets
AMRAP
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
AMRAP
@9
3
Incline Curl (Dumbbell)
3 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
5
Tricep Extension (Cable)
3 Sets
AMRAP
@9
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 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
Skull Crusher (Dumbbell)
3 Sets
AMRAP
@8
5
Upright Row (Barbell)
4 Sets
AMRAP
@9