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 02, 2025 04:48

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%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

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