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Crazy

by Nikola Jacimovic
1 athletes joined

Program Description

Program for beginners to start working out

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 23, 2025 02:59
  • Last Edited
    Sep 06, 2025 10:33

Summary

Get ready to push your limits with the Crazy workout program! Over the course of one week, you’ll engage in three intense sessions designed to sculpt your entire body. This program combines a variety of exercises, from dumbbell walking lunges to machine-based chest presses, ensuring a comprehensive approach to strength training. Each workout is tailored to challenge your muscles with varying intensities, helping you build strength and endurance. Perfect for those looking to elevate their fitness game, this program is your ticket to a stronger, more defined physique!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.8%
Upper Back
11.6%
Triceps
9.9%
Chest
9.7%
Glutes
8.4%
Biceps
8.2%
Front Delts
7.8%
Quadriceps
6.7%
Hamstrings
6.5%
Middle Delts
5.7%
Rear Delts
4.4%
Lower Back
3.6%
Cardio
2.9%
Adductors
1.1%
Abs
1.1%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Machine)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7-8
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Hamstring Curl
4
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-15 reps
RPE 7
6
Pec Deck (Machine)
3
6-10 reps
RPE 8
7
Cardio
1
10 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Knee Exercises
1
1 reps
RPE 1
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Dip (Assisted)
2
AMRAP
RPE 8
6
Pull-Up (Assisted)
4
8-12 reps
RPE 8
7
Back Extension (Weighted)
3
AMRAP
-
8
Cardio
1
10 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 6-7
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 7-9
5
Rear Delt Fly (Machine)
4
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
7
Cardio
1
10 mins
RPE 7-9
Week 1
1 / 1 Weeks
Day 1
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@7
@8
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@8-9
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Hamstring Curl
4 Sets
8-12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-15 Reps
@7
6
Pec Deck (Machine)
3 Sets
6-10 Reps
@8
7
Cardio
1 Set
10 mins
@7-9
Day 2
1
Chest Press (Machine)
3 Sets
10-15 Reps
@9
2
Knee Exercises
1 Set
1 Reps
@1
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8
5
Dip (Assisted)
2 Sets
AMRAP
@8
6
Pull-Up (Assisted)
4 Sets
8-12 Reps
@8
7
Back Extension (Weighted)
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
@7-9
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@6-7
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@7-9
5
Rear Delt Fly (Machine)
4 Sets
6-10 Reps
@9
6
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@9
7
Cardio
1 Set
10 mins
@7-9