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Sandman's Level Up

by Sandy Aubertine
5.0
(1 rating)

Program Description

**Sandman's Level Up** is a dynamic 7-day workout program designed to elevate your strength and conditioning. Each day features a carefully curated mix of exercises targeting major muscle groups, including chest, arms, back, and shoulders, utilizing both dumbbells and barbells. With a focus on progressive overload and varied intensity, you’ll challenge your limits and build muscle effectively. Get ready to transform your training routine and achieve your fitness goals in just one week!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Jan 31, 2026 03:39
  • Last Edited
    Mar 29, 2026 05:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Front Delts
16.7%
Upper Back
14.3%
Biceps
13.1%
Chest
11.9%
Forearms
6%
Lats
4.8%
Middle Delts
4.8%
Abs
2.4%
Quadriceps
2.4%
Glutes
2.4%
Hamstrings
2.4%
Rear Delts
1.2%
Lower Back
1.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Bicep Curl (EZ Bar)
3
-
3
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
-
2
Skull Crusher (Dumbbell)
3
-
3
Pec Fly (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Hammer Curl (Dumbbell)
3
-
3
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
-
2
Overhead Extension (EZ Bar)
3
-
3
Front Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
-
2
Concentration Curl
3
-
3
Shrug (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bent Over Row (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Deadlift (Barbell)
3
-
3
Incline Curl (Dumbbell)
3
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Bicep Curl (EZ Bar)
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
Day 2
1
Barbell Row
3 Sets
-
2
Skull Crusher (Dumbbell)
3 Sets
-
3
Pec Fly (Dumbbell)
3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Incline Hammer Curl (Dumbbell)
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Standing Shoulder Press (Dumbbell)
3 Sets
-
2
Overhead Extension (EZ Bar)
3 Sets
-
3
Front Raise
3 Sets
-
Day 5
1
Decline Bench Press (Dumbbell)
3 Sets
-
2
Concentration Curl
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Bent Over Row (Dumbbell)
3 Sets
-
Day 7
1
Bench Press (Dumbbell)
3 Sets
-
2
Deadlift (Barbell)
3 Sets
-
3
Incline Curl (Dumbbell)
3 Sets
-