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BoostcampPNG

Monday/Friday

by Nayara Carmo

Program Description

Gain strength 💪

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 04:29
  • Last Edited
    Sep 19, 2024 03:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.5%
Glutes
12.3%
Quadriceps
10.7%
Calves
8.4%
Hamstrings
7.9%
Lats
6.2%
Upper Back
6.2%
Front Delts
4.8%
Triceps
4.8%
Chest
4.5%
Middle Delts
4.2%
Abductors
3.4%
Adductors
2.8%
Biceps
2.8%
Forearms
2.8%
Other
2.3%
Rear Delts
1.7%
Lower Back
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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Star
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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
Leg Press
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Sumo Squat
3
12 reps
-
9
Hip Bridge March
3
12 reps
-
10
Russian Twist
3
12 reps
-
11
Plank
3
-30 mins
-
12
Goblet Squat
3
12 reps
-
13
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
6
Chest Press (Machine)
3
12 reps
-
7
Tricep Extension (Machine)
3
12 reps
-
8
Single Arm Pushdown
3
12 reps
-
9
Pullover (Machine)
3
12 reps
-
10
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
12 reps
-
2
Chest Supported Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
12 reps
-
4
Preacher Curl (Barbell)
3
12 reps
-
5
Wide Grip Lat Pulldown
3
12 reps
-
6
Seated Wide-Grip Row (Cable)
3
12 reps
-
7
Dead Hang
3
12 reps
-
8
Wrist Curls
3
12 reps
-
9
Superman
3
-30 mins
-
10
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
8
Sumo Squat
3
12 reps
-
9
Hip Bridge March
3
12 reps
-
10
Russian Twist
3
12 reps
-
11
Plank
3
-30 mins
-
12
Goblet Squat
3
12 reps
-
13
Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
-
2
Standing Calf Raise
3
12 reps
-
3
Calf Raise (Leg Press)
3
12 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Shoulder Press (Plate Loaded)
3
12 reps
-
7
Jog
1
15 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Leg Press
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Glute Kickback (Cable)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
12 Reps
-
8
Sumo Squat
3 Sets
12 Reps
-
9
Hip Bridge March
3 Sets
12 Reps
-
10
Russian Twist
3 Sets
12 Reps
-
11
Plank
3 Sets
-30 mins
-
12
Goblet Squat
3 Sets
12 Reps
-
13
Jog
1 Set
10 mins
-
Day 2
1
Seated Calf Raise
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
12 Reps
-
3
Calf Raise (Leg Press)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
6
Chest Press (Machine)
3 Sets
12 Reps
-
7
Tricep Extension (Machine)
3 Sets
12 Reps
-
8
Single Arm Pushdown
3 Sets
12 Reps
-
9
Pullover (Machine)
3 Sets
12 Reps
-
10
Jog
1 Set
10 mins
-
Day 3
1
High Row
3 Sets
12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
7
Dead Hang
3 Sets
12 Reps
-
8
Wrist Curls
3 Sets
12 Reps
-
9
Superman
3 Sets
-30 mins
-
10
Jog
1 Set
10 mins
-
Day 4
1
Leg Press
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Glute Kickback (Cable)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
12 Reps
-
8
Sumo Squat
3 Sets
12 Reps
-
9
Hip Bridge March
3 Sets
12 Reps
-
10
Russian Twist
3 Sets
12 Reps
-
11
Plank
3 Sets
-30 mins
-
12
Goblet Squat
3 Sets
12 Reps
-
13
Jog
1 Set
10 mins
-
Day 5
1
Seated Calf Raise
3 Sets
12 Reps
-
2
Standing Calf Raise
3 Sets
12 Reps
-
3
Calf Raise (Leg Press)
3 Sets
12 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
7
Jog
1 Set
15 mins
-