My workout

by null

Program Description

My personal workouts

Program Overview

Level
Beginner
Goal
Women's
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Nov 02, 2025 02:15
Last Edited
Mar 14, 2026 04:42

Muscle Engagement

Front

Back

MuscleSet

Triceps

19.6%

Chest

15.9%

Front Delts

13.5%

Lats

12.7%

Quadriceps

12.2%

Upper Back

11.8%

Biceps

5.7%

Hamstrings

3.7%

Glutes

2.4%

Abductors

1.2%

Abs

1.2%

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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

Chest Press (Machine)

3

12 reps

RPE 6

2

Incline Chest Press (Machine)

3

12 reps

RPE 7

3

Tricep Extension (Machine)

3

20 reps

RPE 6.5

4

Dip (Bodyweight)

3

10 reps

RPE 8

Day 2

1

Lat Pulldown

3

12 reps

RPE 7.5

2

Seated Row (Machine)

3

1

15 reps

RPE 8

-

3

Leg Press

3

20 reps

RPE 8

4

Leg Extension

3

20 reps

RPE 9

5

Front Raise

3

12 reps

RPE 8

Day 1

1

Chest Press (Machine)

3 Sets

12 Reps

@6

2

Incline Chest Press (Machine)

3 Sets

12 Reps

@7

3

Tricep Extension (Machine)

3 Sets

20 Reps

@6.5

4

Dip (Bodyweight)

3 Sets

10 Reps

@8

Day 2

1

Lat Pulldown

3 Sets

12 Reps

@7.5

2

Seated Row (Machine)

3 Sets

1 Set

15 Reps

@8

-

3

Leg Press

3 Sets

20 Reps

@8

4

Leg Extension

3 Sets

20 Reps

@9

5

Front Raise

3 Sets

12 Reps

@8