Halk

Program Description

**Halk** is a comprehensive 5-week workout program designed to elevate your strength and muscle definition. With 25 training days packed with targeted exercises, you'll engage every major muscle group through a variety of movements, including dumbbell and barbell presses, rows, and curls. Each session is structured to maximize intensity and effectiveness, ensuring you make consistent progress. Whether you're a beginner or an experienced lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique with a well-rounded approach to strength training!

Program Overview

Level
Beginner
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Dec 09, 2025 09:59
Last Edited
Dec 09, 2025 10:47

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.5%

Triceps

11.6%

Upper Back

11.6%

Chest

9.6%

Lats

7.7%

Biceps

6.8%

Middle Delts

5.8%

Glutes

4.8%

Rear Delts

4.8%

Hamstrings

4.8%

Forearms

4.5%

Quadriceps

3.9%

Lower Back

2.9%

Abs

2.9%

Adductors

2.9%

Calves

1.9%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

Day 1

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

Day 1

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

Day 1

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

Day 1

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Chest Fly (Cable)

Day 2

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Day 2

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Day 2

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Day 2

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Day 2

T-Bar Row

Barbell Row

Single Arm High Row (Cable)

Seated Row (Cable)

Shrug (Dumbbell)

Back Extension (Weighted)

Day 3

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Day 3

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Day 3

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Day 3

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Day 3

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Face Pull

Band Pull Apart

Day 4

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Day 4

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Day 4

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Day 4

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Day 4

Leg Extension

Squat (Paused)

Lying Leg Curl

Hip Adductor (Machine)

Hip Thrust (Dumbbell)

Standing Calf Raise

Day 5

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 5

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 5

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 5

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 5

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Day 1

Incline Bench Press (Dumbbell)

3 Sets

Incline Bench Press (Barbell)

3 Sets

Decline Bench Press (Dumbbell)

3 Sets

Chest Fly (Dumbbell)

3 Sets

Chest Fly (Cable)

3 Sets

Day 2

T-Bar Row

3 Sets

Barbell Row

3 Sets

Single Arm High Row (Cable)

3 Sets

Seated Row (Cable)

3 Sets

Shrug (Dumbbell)

3 Sets

Back Extension (Weighted)

3 Sets

Day 3

Seated Overhead Press (Dumbbell)

3 Sets

Front Raise

3 Sets

Lateral Raise (Dumbbell)

3 Sets

One Arm Lateral Raise (Cable)

3 Sets

Face Pull

3 Sets

Band Pull Apart

3 Sets

Day 4

Leg Extension

3 Sets

Squat (Paused)

3 Sets

Lying Leg Curl

3 Sets

Hip Adductor (Machine)

3 Sets

Hip Thrust (Dumbbell)

3 Sets

Standing Calf Raise

3 Sets

Day 5

Preacher Curl (Barbell)

2 Sets

Incline Curl (Dumbbell)

2 Sets

Hammer Curl (Dumbbell)

2 Sets

Single Arm Overhead Tricep Extension

2 Sets

Single Arm Tricep Extension (Cable)

2 Sets

V-Handle Tricep Pushdown (Cable)

2 Sets

Reverse Wrist Curl (Dumbbell)

2 Sets

Wrist Curls

2 Sets