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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 18, 2025 12:22

Summary

Unlock your potential with the ABABAB program, an 8-week journey designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a dynamic mix of exercises targeting all major muscle groups, including chest, back, legs, and core. Each session incorporates effective movements like the Pec Fly, Arnold Press, and Seated Row, ensuring balanced development and muscle growth. Get ready to challenge yourself and achieve your fitness goals with this structured and motivating plan!
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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
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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
Rear Delt Fly (Dumbbell)
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 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
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@7
2
Rear Delt Fly (Dumbbell)
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