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BoostcampPNG

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by Christopher

Program Description

Use the rest of the free planet fitness

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 10:29
  • Last Edited
    Aug 04, 2025 01:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
8 reps
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Thrust (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Leg Press (45 Degrees)
1
1
12 reps
12 reps
RPE 7
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
-
2
Seated Wide-Grip Row (Cable)
3
12 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
JM Press (Smith Machine)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
8
Shoulder Press (Machine)
2
12 reps
-
9
Lateral Raise (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Leg Press (45 Degrees)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
7
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 3
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
2 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 5
1
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Leg Press (45 Degrees)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
7
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 6
1
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
8
Shoulder Press (Machine)
2 Sets
12 Reps
-
9
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
8 Reps
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
8 Reps
@9
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8