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DT WEEKDAY FITNESS

by Daniel T.
1 athletes joined

Program Description

FITNESS AND MUSCLE BUILDING

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 28, 2025 08:44
  • Last Edited
    Apr 26, 2025 02:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
6-8 reps
10-15 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
3
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
Incline Shrug (Dumbbell)
3
10-12 reps
-
6
Standing Calf Raise
2
2
10-12 reps
15-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
5-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4A
Bicep Curl (Cable)
2
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
2
8-10 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Overhead Extension (EZ Bar)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tibia Raises
4
25-35 reps
-
1B
Standing Calf Raise
4
10-12 reps
-
2
Neck Curl
3
10-15 reps
-
3
Ab Wheel
3
AMRAP
-
4
Wrist Curls
2
20-25 reps
-
5
Lu Raise
2
15-20 reps
-
6
Rear Delt Fly (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
6-8 reps
-
2
Dip (Weighted)
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4A
Bench Press (Dumbbell)
2
8-10 reps
-
4B
Deficit Push Up
2
15-20 reps
-
5
Seated Row (Cable)
1
3
8-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
2A
Lunge (Bodyweight)
2
8-10 reps
-
2B
Sissy Squat
2
8-10 reps
-
3
Lateral Raise (Cable)
1
3
12-15 reps
4-6 reps
-
-
4A
Tibia Raises
2
15-25 reps
-
4B
Back Extension (Weighted)
2
8-10 reps
-
5
MyoRep Calf Raises
2
15-25 reps
-
6
Bayesian Curl
1
3
10-12 reps
4-6 reps
-
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
8
Face Pull
1
3
12-15 reps
4-6 reps
-
-
Week 1
1 / 6 Weeks
Day 1
1
Wide Grip Pull-Up
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
-
4
Chest Fly (Cable)
2 Sets
8-10 Reps
-
5
Incline Shrug (Dumbbell)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
2 Sets
2 Sets
10-12 Reps
15-20 Reps
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
5-6 Reps
-
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
12-20 Reps
-
4A
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
4B
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
5B
Overhead Extension (EZ Bar)
2 Sets
10-15 Reps
-
Day 3
1A
Tibia Raises
4 Sets
25-35 Reps
-
1B
Standing Calf Raise
4 Sets
10-12 Reps
-
2
Neck Curl
3 Sets
10-15 Reps
-
3
Ab Wheel
3 Sets
AMRAP
-
4
Wrist Curls
2 Sets
20-25 Reps
-
5
Lu Raise
2 Sets
15-20 Reps
-
6
Rear Delt Fly (Cable)
1 Set
3 Sets
10-12 Reps
4-6 Reps
-
-
Day 4
1
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
-
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
4A
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4B
Deficit Push Up
2 Sets
15-20 Reps
-
5
Seated Row (Cable)
1 Set
3 Sets
8-12 Reps
4-6 Reps
-
-
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
2A
Lunge (Bodyweight)
2 Sets
8-10 Reps
-
2B
Sissy Squat
2 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
4-6 Reps
-
-
4A
Tibia Raises
2 Sets
15-25 Reps
-
4B
Back Extension (Weighted)
2 Sets
8-10 Reps
-
5
MyoRep Calf Raises
2 Sets
15-25 Reps
-
6
Bayesian Curl
1 Set
3 Sets
10-12 Reps
4-6 Reps
-
-
7
Overhead Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
4-6 Reps
-
-
8
Face Pull
1 Set
3 Sets
12-15 Reps
4-6 Reps
-
-