logo
BoostcampPNG

Tyla

by Cade O.
1 athletes joined

Program Description

**Tyla** is a dynamic 6-week workout program designed to transform your fitness journey. With 24 training days packed into this regimen, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced strength and endurance development. Each week features focused workouts that include key movements like Bulgarian Split Squats, Leg Presses, and Shoulder Presses, complemented by cardio sessions to enhance your overall conditioning. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2026 10:51
  • Last Edited
    Jan 25, 2026 12:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Hamstrings
15.3%
Quadriceps
12.7%
Upper Back
8.9%
Front Delts
7.6%
Lats
6.4%
Biceps
6.4%
Abs
5.1%
Middle Delts
5.1%
Cardio
3.4%
Adductors
2.5%
Chest
2.5%
Triceps
2.5%
Rear Delts
2.5%
Lower Back
1.3%
Forearms
1.3%
Abductors
1.3%
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
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Hip Thrust (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Pullover (Cable)
3
10 reps
-
5
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Squat (Dumbbell)
3
8 reps
-
5
Stair Climber
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
7 mins
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Rear Delt Fly (Machine)
3
8 reps
-
5
Upright Row (Barbell)
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
4
Squat (Dumbbell)
3 Sets
8 Reps
-
5
Stair Climber
1 Set
15 mins
-
Day 2
1
Cycling
1 Set
7 mins
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Standing Pullover (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Leg Press
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Squat (Dumbbell)
3 Sets
8 Reps
-
5
Stair Climber
1 Set
15 mins
-
Day 4
1
Cycling
1 Set
7 mins
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
5
Upright Row (Barbell)
3 Sets
8 Reps
-