Program Description
An experiment to see whether AI can help me reach my fitness goals
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJan 01, 2026 09:51
- Last EditedFeb 09, 2026 05:12
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.5%
Lats
13.6%
Biceps
12.2%
Front Delts
8.5%
Triceps
7.9%
Middle Delts
5.8%
Chest
5.8%
Glutes
5.6%
Hamstrings
5%
Rear Delts
4.6%
Forearms
4.5%
Abs
3.1%
Lower Back
2.5%
Quadriceps
2.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5-8 reps
-
2
Chest Supported Row (Machine)
4
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Back Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Back Extension
3
12-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Back Extension
3
12-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Hamstring Curl
3
10-12 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Landmine Press
4
8-10 reps
-
3
Incline Bench Press (Barbell)
4
6-10 reps
-
4
Dip (Weighted)
3
6-10 reps
-
5
Lateral Raise (Cable)
4
12-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
4
8-10 reps
-
2
Incline Bench Press (Barbell)
4
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Face Pull
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
7
Face Pull
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Y Raise (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Y Raise (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
8 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Pull-Up (Weighted)5 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)4 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
10-12 Reps
-
4
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
5
Incline Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Hamstring Curl1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hanging Leg Raise3 Sets
10-15 Reps
-
5
Farmer's Walk (Weighted)3 Sets
1 mins
-
6
Back Extension1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Face Pull1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
2
Landmine Press4 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
4
Dip (Weighted)3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)4 Sets
12-20 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)3 Sets
15-20 Reps
-
Day 4
1
Chest Supported Row (Machine)5 Sets
8 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)4 Sets
AMRAP
-
3
Seated Row (Cable)3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15-25 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
6
Y Raise (Dumbbell)3 Sets
12-15 Reps
-
7
Face Pull1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-