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BoostcampPNG

The Pit

by Eliya A.
1 athletes joined

Program Description

baseline

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 14, 2025 07:40
  • Last Edited
    Jun 02, 2025 08:36
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Dip (Bodyweight)
1
-
4
Shoulder Press (Machine)
2
-
5
Lateral Raise (Machine)
3
-
6
Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Single Arm Iso Row
2
-
3
High Row
2
-
4
Face Pull
3
-
5
Preacher Curl
3
-
6
cable shrug
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Lat Pulldown
2
-
4
Single Arm Iso Row
2
-
5
Lateral Raise (Machine)
2
-
6
Reverse Pec Deck
2
-
7
Tricep Extension (Cable)
2
-
8
Preacher Curl
2
-
9
cable shrug
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Standing Calf Raise
3
-
3
Leg Extension
2
-
4
Leg Curl
2
-
5
Hip Abductor (Machine)
2
-
6
Hip Adductor (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
8
Side Crunch (Cable)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Dip (Bodyweight)
1 Set
-
4
Shoulder Press (Machine)
2 Sets
-
5
Lateral Raise (Machine)
3 Sets
-
6
Tricep Extension (Cable)
3 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
Single Arm Iso Row
2 Sets
-
3
High Row
2 Sets
-
4
Face Pull
3 Sets
-
5
Preacher Curl
3 Sets
-
6
cable shrug
3 Sets
-
Day 3
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
8
Side Crunch (Cable)
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Lateral Raise (Machine)
2 Sets
-
6
Reverse Pec Deck
2 Sets
-
7
Tricep Extension (Cable)
2 Sets
-
8
Preacher Curl
2 Sets
-
9
cable shrug
2 Sets
-
Day 5
1
Leg Press
3 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Curl
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
8
Side Crunch (Cable)
2 Sets
-