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My Training Plan

by Elvis Hernandez

Program Description

Strength Building

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 16, 2025 03:32
  • Last Edited
    Jan 06, 2026 04:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
12.6%
Chest
10.8%
Upper Back
9.6%
Hamstrings
8.7%
Glutes
7.8%
Quadriceps
6.6%
Biceps
6%
Lats
6%
Middle Delts
3.6%
Forearms
3.6%
Abs
3.6%
Lower Back
2.7%
Calves
2.4%
Adductors
1.5%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Lunge (Dumbbell)
2
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
5
Standing Calf Raise
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Chest Fly (Machine)
3
10 reps
RPE 6.5
3
Tricep Extension (Cable)
3
10 reps
RPE 6.5
4
Dip (Bodyweight)
3
15 reps
RPE 6.5
5
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Reverse Curl (Barbell)
2
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
5 reps
RPE 6.5
5
Deadlift (Barbell)
3
10 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
3
Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
4
Dip (Bodyweight)
3 Sets
15 Reps
@6.5
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
Day 2
1
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@6.5
2
Reverse Curl (Barbell)
2 Sets
10 Reps
@6.5
3
Barbell Row
3 Sets
10 Reps
@6.5
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
@6.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Lunge (Dumbbell)
2 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
4 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
3
Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
4
Dip (Bodyweight)
3 Sets
15 Reps
@6.5
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
Day 5
1
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@6.5
2
Reverse Curl (Barbell)
2 Sets
10 Reps
@6.5
3
Barbell Row
3 Sets
10 Reps
@6.5
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
@6.5
5
Deadlift (Barbell)
3 Sets
10 Reps
@6.5