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Simple but Efficient.

by DameJ
2 athletes joined

Program Description

This training program will teach the important foundations to strength training. Focusing on core strength, lifting form, controlled reps, controlled breathing and creating that mind muscle connection. All to ensure a safe, solid base to then move onto more intense levels of training. Variations can be made for each exercise to accommodate injury’s or uncomfortable conditions.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 07:14
  • Last Edited
    Dec 11, 2025 11:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Hamstrings
9.9%
Upper Back
9%
Triceps
8.9%
Quadriceps
8.9%
Lats
8.5%
Chest
8.1%
Front Delts
6.1%
Adductors
5.1%
Cardio
4.9%
Biceps
4.3%
Abductors
4.1%
Lower Back
3.5%
Calves
2.5%
Abs
2.2%
Middle Delts
1.6%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
3
20 reps
RPE 9.5
2B
Hip Abductor (Machine)
3
20 reps
RPE 9.5
3A
Leg Curl
3
20 reps
RPE 9.5
3B
Standing Calf Raise
3
20 reps
RPE 9.5
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 9.5
5A
Belt Squat
3
15 reps
RPE 9.5
5B
Split Squat (Dumbbell)
3
15 reps
RPE 9.5
6
Stair Climber
1
10 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
3
20 reps
RPE 9.5
2B
Hip Abductor (Machine)
3
20 reps
RPE 9.5
3A
Leg Curl
3
20 reps
RPE 9.5
3B
Standing Calf Raise
3
20 reps
RPE 9.5
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 9.5
5A
Belt Squat
3
15 reps
RPE 9.5
5B
Split Squat (Dumbbell)
3
15 reps
RPE 9.5
6
Stair Climber
1
10 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
3
20 reps
RPE 9.5
2B
Hip Abductor (Machine)
3
20 reps
RPE 9.5
3A
Leg Curl
3
20 reps
RPE 9.5
3B
Standing Calf Raise
3
20 reps
RPE 9.5
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 9.5
5A
Belt Squat
3
15 reps
RPE 9.5
5B
Split Squat (Dumbbell)
3
15 reps
RPE 9.5
6
Stair Climber
1
10 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
3
20 reps
RPE 9.5
2B
Hip Abductor (Machine)
3
20 reps
RPE 9.5
3A
Leg Curl
3
20 reps
RPE 9.5
3B
Standing Calf Raise
3
20 reps
RPE 9.5
4
Sumo Deadlift (Barbell)
3
10 reps
RPE 9.5
5A
Belt Squat
3
15 reps
RPE 9.5
5B
Split Squat (Dumbbell)
3
15 reps
RPE 9.5
6
Stair Climber
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
2
20 reps
RPE 7
2B
Hip Abductor (Machine)
2
20 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4B
Lat Pulldown
3
20 reps
RPE 9.5
5
Seated Row (Cable)
3
20 reps
RPE 9.5
6
Back Extension
3
20 reps
RPE 8
7
Stair Climber
1
10 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
2
20 reps
RPE 7
2B
Hip Abductor (Machine)
2
20 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4B
Lat Pulldown
3
20 reps
RPE 9.5
5
Seated Row (Cable)
3
20 reps
RPE 9.5
6
Back Extension
3
20 reps
RPE 8
7
Stair Climber
1
10 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
2
20 reps
RPE 7
2B
Hip Abductor (Machine)
2
20 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4B
Lat Pulldown
3
20 reps
RPE 9.5
5
Seated Row (Cable)
3
20 reps
RPE 9.5
6
Back Extension
3
20 reps
RPE 8
7
Stair Climber
1
10 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Hip Adductor (Machine)
2
20 reps
RPE 7
2B
Hip Abductor (Machine)
2
20 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4B
Lat Pulldown
3
20 reps
RPE 9.5
5
Seated Row (Cable)
3
20 reps
RPE 9.5
6
Back Extension
3
20 reps
RPE 8
7
Stair Climber
1
10 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Lateral Raise (Machine)
2
20 reps
RPE 7
2B
Chest Supported Row (Machine)
2
20 reps
RPE 7
2C
Chest Fly (Machine)
2
20 reps
RPE 7
3
Incline Bench Press (Barbell)
3
20 reps
RPE 9.5
4
Dip (Bodyweight)
3
20 reps
RPE 9.5
5A
Bench Press (Dumbbell)
3
20 reps
RPE 8.5
5B
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8.5
6
Stair Climber
1
10 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Lateral Raise (Machine)
2
20 reps
RPE 7
2B
Chest Supported Row (Machine)
2
20 reps
RPE 7
2C
Chest Fly (Machine)
2
20 reps
RPE 7
3
Incline Bench Press (Barbell)
3
20 reps
RPE 9.5
4
Dip (Bodyweight)
3
20 reps
RPE 9.5
5A
Bench Press (Dumbbell)
3
20 reps
RPE 8.5
5B
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8.5
6
Stair Climber
1
10 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Lateral Raise (Machine)
2
20 reps
RPE 7
2B
Chest Supported Row (Machine)
2
20 reps
RPE 7
2C
Chest Fly (Machine)
2
20 reps
RPE 7
3
Incline Bench Press (Barbell)
3
20 reps
RPE 9.5
4
Dip (Bodyweight)
3
20 reps
RPE 9.5
5A
Bench Press (Dumbbell)
3
20 reps
RPE 8.5
5B
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8.5
6
Stair Climber
1
10 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 7
2A
Lateral Raise (Machine)
2
20 reps
RPE 7
2B
Chest Supported Row (Machine)
2
20 reps
RPE 7
2C
Chest Fly (Machine)
2
20 reps
RPE 7
3
Incline Bench Press (Barbell)
3
20 reps
RPE 9.5
4
Dip (Bodyweight)
3
20 reps
RPE 9.5
5A
Bench Press (Dumbbell)
3
20 reps
RPE 8.5
5B
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8.5
6
Stair Climber
1
10 mins
RPE 8.5
Week 1
1 / 4 Weeks
Day 3
1
Treadmill
1 Set
10 mins
@7
2A
Lateral Raise (Machine)
2 Sets
20 Reps
@7
2B
Chest Supported Row (Machine)
2 Sets
20 Reps
@7
2C
Chest Fly (Machine)
2 Sets
20 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
20 Reps
@9.5
4
Dip (Bodyweight)
3 Sets
20 Reps
@9.5
5A
Bench Press (Dumbbell)
3 Sets
20 Reps
@8.5
5B
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@8.5
6
Stair Climber
1 Set
10 mins
@8.5
Day 1
1
Treadmill
1 Set
10 mins
@7
2A
Hip Adductor (Machine)
3 Sets
20 Reps
@9.5
2B
Hip Abductor (Machine)
3 Sets
20 Reps
@9.5
3A
Leg Curl
3 Sets
20 Reps
@9.5
3B
Standing Calf Raise
3 Sets
20 Reps
@9.5
4
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@9.5
5A
Belt Squat
3 Sets
15 Reps
@9.5
5B
Split Squat (Dumbbell)
3 Sets
15 Reps
@9.5
6
Stair Climber
1 Set
10 mins
@9.5
Day 2
1
Treadmill
1 Set
10 mins
@7
2A
Hip Adductor (Machine)
2 Sets
20 Reps
@7
2B
Hip Abductor (Machine)
2 Sets
20 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@9.5
4A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
4B
Lat Pulldown
3 Sets
20 Reps
@9.5
5
Seated Row (Cable)
3 Sets
20 Reps
@9.5
6
Back Extension
3 Sets
20 Reps
@8
7
Stair Climber
1 Set
10 mins
@8.5