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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 15, 2025 08:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Abs
11.5%
Hamstrings
10%
Triceps
9.1%
Glutes
7.4%
Upper Back
7.1%
Chest
6.5%
Lats
6.5%
Biceps
6.5%
Front Delts
6%
Middle Delts
3.4%
Calves
2.8%
Other
2%
Adductors
2%
Rear Delts
1.4%
Abductors
1.1%
Forearms
0.9%
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
-