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Alice Super Duper Gym Fitness

by Oliver Tochel
2 athletes joined

Program Description

Awesome Gym fitness plan for alice

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 23, 2024 09:00
  • Last Edited
    Jun 18, 2025 09:14

Summary

Transform your fitness journey with the Alice Super Duper Gym Fitness program, a comprehensive 6-week training plan designed for those ready to elevate their strength and conditioning. Committed to three days a week, you'll tackle a balanced mix of upper and lower body workouts, featuring effective exercises like the Chest Press, Goblet Squat, and Lat Pulldown. This program emphasizes muscle growth and endurance, ensuring you build a solid foundation while keeping your workouts engaging and varied. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Triceps
11.1%
Lats
10.1%
Upper Back
9.7%
Hamstrings
9.5%
Biceps
9.2%
Glutes
7.4%
Chest
6.9%
Front Delts
5.5%
Abs
4.9%
Middle Delts
4.6%
Lower Back
4.3%
Calves
2.3%
Adductors
1.4%
Forearms
0.9%
Rear Delts
0.9%
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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
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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
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
2
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Lat Pulldown
2
8 reps
-
3
Dumbbell Row
3
12 reps
-
4
Bicep Curl (Dumbbell)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Leg Extension
2
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Calf Raise (Bodyweight)
1
30 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
Day 2
1
Goblet Squat
3 Sets
12 Reps
-
2
Leg Extension
2 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
4
Calf Raise (Bodyweight)
1 Set
30 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-