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BoostcampPNG

ABABAB

by Jonathan D.

Program Description

Personal program.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2025 09:53
  • Last Edited
    Jun 09, 2025 12:03
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 7
2
Arnold Press
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hamstring Curl
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6A
Plank
3
1 reps
RPE 7
6B
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Shoulder YTWL
3
8 reps
RPE 7
3
Face Pull
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
6A
Back Extension
3
12 reps
RPE 7
6B
Plank
3
1 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Pec Fly (Dumbbell)
3 Sets
8 Reps
@7
2
Arnold Press
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Hamstring Curl
3 Sets
8 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
6A
Plank
3 Sets
1 Reps
@7
6B
Back Extension
3 Sets
12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Shoulder YTWL
3 Sets
8 Reps
@7
3
Face Pull
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
3 Sets
6 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
6A
Back Extension
3 Sets
12 Reps
@7
6B
Plank
3 Sets
1 Reps
@7
Day 3
1
Pec Fly (Dumbbell)
3 Sets
8 Reps
@7
2
Arnold Press
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Hamstring Curl
3 Sets
8 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
6A
Plank
3 Sets
1 Reps
@7
6B
Back Extension
3 Sets
12 Reps
@7