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BoostcampPNG

Issy starting program

by Newt Glasgow
1 athletes joined

Program Description

Begin program to the gym

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 04:41
  • Last Edited
    Jun 02, 2025 09:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
3B
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-20 reps
RPE 8
5
Decline Sit Up (Weighted)
1
1
AMRAP
AMRAP
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2A
Leg Press
3
8-12 reps
RPE 8
2B
Calf Raise (Leg Press)
2
10-20 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
10-15 reps
RPE 9
5A
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
5B
Alternating Dumbbell Curl
2
10-20 reps
RPE 9
5C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
2
0.5 mins
RPE 6
1B
Kettlebell Swing
2
20 reps
RPE 6
1C
One Leg Standing Calve Raise
2
15 reps
RPE 6
1D
Box Jump
2
6 reps
RPE 6
2
Trap Bar Deadlift
3
4-8 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 9
5A
Back Extension
2
10-15 reps
RPE 8
5B
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Dumbbell Row
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
2 Sets
10-15 Reps
@9
5A
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@9
5B
Alternating Dumbbell Curl
2 Sets
10-20 Reps
@9
5C
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@8
3A
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8
3B
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@8
5
Decline Sit Up (Weighted)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1A
Wall Sit
2 Sets
0.5 mins
@6
1B
Kettlebell Swing
2 Sets
20 Reps
@6
1C
One Leg Standing Calve Raise
2 Sets
15 Reps
@6
1D
Box Jump
2 Sets
6 Reps
@6
2A
Leg Press
3 Sets
8-12 Reps
@8
2B
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@8
3
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@7
Day 4
1A
Wall Sit
2 Sets
0.5 mins
@6
1B
Kettlebell Swing
2 Sets
20 Reps
@6
1C
One Leg Standing Calve Raise
2 Sets
15 Reps
@6
1D
Box Jump
2 Sets
6 Reps
@6
2
Trap Bar Deadlift
3 Sets
4-8 Reps
@9
3
Hamstring Curl
2 Sets
8-12 Reps
@7
4
Leg Extension
2 Sets
10-15 Reps
@9
5A
Back Extension
2 Sets
10-15 Reps
@8
5B
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10