logo
BoostcampPNG

My Fit_2026

by Gagik I.

Program Description

Just keeping up

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2026 07:21
  • Last Edited
    Mar 05, 2026 07:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Triceps
13.1%
Middle Delts
8.2%
Upper Back
7.1%
Chest
7.1%
Lats
6%
Biceps
5.7%
Abs
5.5%
Quadriceps
4.4%
Rear Delts
4.1%
Hamstrings
3.8%
Glutes
3.3%
Adductors
3.3%
Calves
3.3%
Forearms
3%
Lower Back
2.7%
Full-Body
1.6%
Abductors
1.6%
Other
1.1%
Neck
1.1%
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Dip (Bodyweight)
4
-
4
Push Up
5
-
5
Chest Fly (Cable)
2
-
6
Dumbbell Bench Pullover
2
-
7
Tricep Rope Push Down (Cable)
3
-
8
Overhead Tricep Extension (Cable)
2
-
9
Single Arm Tricep Extension (Cable)
2
-
10
Abs Crunch (Bodyweight)
2
-
11
Spring Wrist Machine
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Stretching
1
-
3
Chin-Up (Bodyweight)
4
-
4
Lat Pulldown
3
-
5
Cable Pullover
2
-
6
Upright Row (Cable)
2
-
7A
Hypertension With Weight
2
-
7B
Biceps Curl With Resistance Bands
2
-
8
W-Barbell Biceps Curl
3
-
9
Pinwheel Curl
3
-
10
oblique
2
-
11
Hand Grip
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Squat With Sandbag
3
-
3
Walking Launge With Sandbag
3
-
4
Hypertension With Weight
2
-
5
Kettlebell Press
4
-
6
Lateral Raise (Dumbbell)
3
-
7
Later Rise With Arm Banded Rubber
2
-
8
Front Raise
2
-
9
Kettlebell Swing
2
-
10
Rear Delt Fly (Cable)
2
-
11
V-Up
2
-
12
Battle Ropes
3
-
Week 1
1 / 6 Weeks
Day 2
1
Warm Up
1 Set
-
2
Stretching
1 Set
-
3
Chin-Up (Bodyweight)
4 Sets
-
4
Lat Pulldown
3 Sets
-
5
Cable Pullover
2 Sets
-
6
Upright Row (Cable)
2 Sets
-
7A
Hypertension With Weight
2 Sets
-
7B
Biceps Curl With Resistance Bands
2 Sets
-
8
W-Barbell Biceps Curl
3 Sets
-
9
Pinwheel Curl
3 Sets
-
10
oblique
2 Sets
-
11
Hand Grip
2 Sets
-
Day 3
1
Warm Up
1 Set
-
2
Squat With Sandbag
3 Sets
-
3
Walking Launge With Sandbag
3 Sets
-
4
Hypertension With Weight
2 Sets
-
5
Kettlebell Press
4 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Later Rise With Arm Banded Rubber
2 Sets
-
8
Front Raise
2 Sets
-
9
Kettlebell Swing
2 Sets
-
10
Rear Delt Fly (Cable)
2 Sets
-
11
V-Up
2 Sets
-
12
Battle Ropes
3 Sets
-
Day 1
1
Warm Up
1 Set
-
2
Stretching
1 Set
-
3
Dip (Bodyweight)
4 Sets
-
4
Push Up
5 Sets
-
5
Chest Fly (Cable)
2 Sets
-
6
Dumbbell Bench Pullover
2 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
9
Single Arm Tricep Extension (Cable)
2 Sets
-
10
Abs Crunch (Bodyweight)
2 Sets
-
11
Spring Wrist Machine
2 Sets
-