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Generic LA Fitness starting routine

by Levi F.

Program Description

The goal here is to slowly build the stabalizers and other muscles to prevent injury and get back to gym shape. Every exersize is based on the idea of going the weight you burn out at. For example if you do 5lbs x12 reps for all 3 sets, then the next week you go up in weight. Week 2 you go up in sets. Then from that point forward you

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2025 07:34
  • Last Edited
    Oct 17, 2025 08:26

Summary

Kickstart your fitness journey with the Generic LA Fitness Starting Routine, a comprehensive 4-week program designed for those ready to elevate their strength and conditioning. Committing to five days a week, you'll engage in a mix of dumbbell and cable exercises, including bench presses, squats, and lat pulldowns, all structured to maximize muscle growth and endurance. This program is perfect for beginners looking to build a solid foundation while learning proper form and technique. Get ready to challenge yourself and see real results in just one month!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Hamstrings
12%
Abs
11.1%
Glutes
9.7%
Triceps
9.1%
Upper Back
7.4%
Front Delts
6.8%
Lats
5.7%
Biceps
5.7%
Chest
5.1%
Middle Delts
2.9%
Adductors
2.3%
Abductors
2.3%
Calves
2.3%
Forearms
1.7%
Other
1.6%
Rear Delts
1.1%
Lower Back
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2A
Lateral Raise (Dumbbell)
3
6-12 reps
-
2B
Front Raise
3
6-12 reps
-
3A
Lat Pulldown
3
6-12 reps
-
3B
Seated Row (Cable)
3
6-12 reps
-
4A
Face Pull
3
6-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
5C
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2A
Lateral Raise (Dumbbell)
3
6-12 reps
-
2B
Front Raise
3
6-12 reps
-
3A
Lat Pulldown
3
6-12 reps
-
3B
Seated Row (Cable)
3
6-12 reps
-
4A
Face Pull
3
6-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
5C
Skull Crusher (Dumbbell)
3
6-12 reps
-
6
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-12 reps
-
2A
Lateral Raise (Dumbbell)
4
6-12 reps
-
2B
Front Raise
4
6-12 reps
-
3A
Lat Pulldown
4
6-12 reps
-
3B
Seated Row (Cable)
4
6-12 reps
-
4A
Face Pull
4
6-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Bicep Curl (Dumbbell)
4
6-12 reps
-
5C
Skull Crusher (Dumbbell)
4
6-12 reps
-
6
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-12 reps
-
2A
Lateral Raise (Dumbbell)
4
6-12 reps
-
2B
Front Raise
4
6-12 reps
-
3A
Lat Pulldown
4
6-12 reps
-
3B
Seated Row (Cable)
4
6-12 reps
-
4A
Face Pull
4
6-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Bicep Curl (Dumbbell)
4
6-12 reps
-
5C
Skull Crusher (Dumbbell)
4
6-12 reps
-
6
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
6-12 reps
-
2B
Leg Curl
3
6-12 reps
-
3
Goblet Squat
3
6-12 reps
-
4A
Leg Press (45 Degrees)
3
6-12 reps
-
4B
Leg Press (45 Degrees)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Standing Calf Raise
3
6-12 reps
-
6
Cable Oblique Twists
2
12-24 reps
-
7
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
6-12 reps
-
2B
Leg Curl
3
6-12 reps
-
3
Goblet Squat
3
6-12 reps
-
4A
Leg Press (45 Degrees)
3
6-12 reps
-
4B
Leg Press (45 Degrees)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Standing Calf Raise
3
6-12 reps
-
6
Cable Oblique Twists
2
12-24 reps
-
7
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
6-12 reps
-
2B
Leg Curl
4
6-12 reps
-
3
Goblet Squat
4
6-12 reps
-
4A
Leg Press (45 Degrees)
4
6-12 reps
-
4B
Leg Press (45 Degrees)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Standing Calf Raise
4
6-12 reps
-
6
Cable Oblique Twists
2
12-24 reps
-
7
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
6-12 reps
-
2B
Leg Curl
4
6-12 reps
-
3
Goblet Squat
4
6-12 reps
-
4A
Leg Press (45 Degrees)
4
6-12 reps
-
4B
Leg Press (45 Degrees)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Standing Calf Raise
4
6-12 reps
-
6
Cable Oblique Twists
2
12-24 reps
-
7
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4A
Standing Shoulder Press (Dumbbell)
3
6-12 reps
-
4B
Tricep Kickback
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Pullover (EZ Bar)
3
6-12 reps
-
6
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4A
Standing Shoulder Press (Dumbbell)
3
6-12 reps
-
4B
Tricep Kickback
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Pullover (EZ Bar)
3
6-12 reps
-
6
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Pec Deck (Machine)
4
6-12 reps
-
4A
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
4B
Tricep Kickback
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Pullover (EZ Bar)
4
6-12 reps
-
6
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Pec Deck (Machine)
4
6-12 reps
-
4A
Standing Shoulder Press (Dumbbell)
4
6-12 reps
-
4B
Tricep Kickback
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Pullover (EZ Bar)
4
6-12 reps
-
6
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Wide Grip Lat Pulldown
3
6-12 reps
-
4A
Hammer Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Concentration Curl
3
6-12 reps
-
5C
Cable Crunch
3
6-12 reps
-
6
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
-
2
Seated Row (Cable)
3
6-12 reps
-
3
Wide Grip Lat Pulldown
3
6-12 reps
-
4A
Hammer Curl (Dumbbell)
3
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Concentration Curl
3
6-12 reps
-
5C
Cable Crunch
3
6-12 reps
-
6
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Seated Row (Cable)
4
6-12 reps
-
3
Wide Grip Lat Pulldown
4
6-12 reps
-
4A
Hammer Curl (Dumbbell)
4
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Concentration Curl
4
6-12 reps
-
5C
Cable Crunch
4
6-12 reps
-
6
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Seated Row (Cable)
4
6-12 reps
-
3
Wide Grip Lat Pulldown
4
6-12 reps
-
4A
Hammer Curl (Dumbbell)
4
6-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
6-12 reps
-
5A
Plank
4
1 mins
-
5B
Concentration Curl
4
6-12 reps
-
5C
Cable Crunch
4
6-12 reps
-
6
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
6-12 reps
-
2B
Leg Curl
3
6-12 reps
-
3A
Leg Press (45 Degrees)
3
6-12 reps
-
3B
Leg Press (45 Degrees)
3
6-12 reps
-
4A
Lying Leg Raise
4
6-12 reps
-
4B
Walking Lunge (Dumbbell)
3
6-12 reps
-
5
Standing Calf Raise
3
6-12 reps
-
6
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Leg Extension
3
6-12 reps
-
2B
Leg Curl
3
6-12 reps
-
3A
Leg Press (45 Degrees)
3
6-12 reps
-
3B
Leg Press (45 Degrees)
3
6-12 reps
-
4A
Lying Leg Raise
4
6-12 reps
-
4B
Walking Lunge (Dumbbell)
3
6-12 reps
-
5
Standing Calf Raise
3
6-12 reps
-
6
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
6-12 reps
-
2B
Leg Curl
4
6-12 reps
-
3A
Leg Press (45 Degrees)
4
6-12 reps
-
3B
Leg Press (45 Degrees)
4
6-12 reps
-
4A
Lying Leg Raise
4
6-12 reps
-
4B
Walking Lunge (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
6-12 reps
-
6
Run
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2A
Leg Extension
4
6-12 reps
-
2B
Leg Curl
4
6-12 reps
-
3A
Leg Press (45 Degrees)
4
6-12 reps
-
3B
Leg Press (45 Degrees)
4
6-12 reps
-
4A
Lying Leg Raise
4
6-12 reps
-
4B
Walking Lunge (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
6-12 reps
-
6
Run
1
10 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2B
Front Raise
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3A
Lat Pulldown
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4A
Face Pull
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5A
Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
5B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5C
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Run
1 Set
10 mins
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2A
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2B
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Goblet Squat
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5A
Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
5B
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Cable Oblique Twists
1 Set
1 Set
12-24 Reps
12-24 Reps
-
-
7
Run
1 Set
10 mins
-
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4B
Tricep Kickback
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5A
Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
5B
Pullover (EZ Bar)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Run
1 Set
10 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5A
Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
5B
Concentration Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5C
Cable Crunch
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Run
1 Set
10 mins
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2A
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2B
Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4A
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
4B
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
6
Run
1 Set
10 mins
-