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La0313

by lala T.
1 athletes joined

Program Description

Dive into the La0313 program, a focused 1-week strength training plan designed for serious lifters. With just 2 workout days per week, you'll engage in targeted exercises like the Barbell Bench Press and Dumbbell Lateral Raise, honing in on your chest and shoulders. Each session emphasizes high-intensity sets, pushing your limits to build strength and muscle definition. Perfect for those looking to maximize their gains in a short timeframe, this program is your ticket to a stronger upper body.

Program Overview

  • Level
    Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Mar 13, 2026 11:21
  • Last Edited
    Mar 13, 2026 03:48
Muscle Engagement
Front
Back
MuscleSet
Front Delts
30%
Chest
20%
Triceps
20%
Middle Delts
20%
Rear Delts
10%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9