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Pragnesh Full Year Program

by Progi

Program Description

Full Year Program for maintenance

Program Overview

  • Level
    Novice
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 17, 2026 03:25
  • Last Edited
    Mar 17, 2026 05:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
12.7%
Middle Delts
9%
Upper Back
7.5%
Biceps
7.5%
Chest
7.5%
Forearms
6.7%
Lats
6%
Abs
6%
Rear Delts
5.2%
Quadriceps
4.5%
Hamstrings
4.5%
Glutes
3.7%
Calves
3%
Abductors
1.5%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
4
12 reps
-
2
Cable Crossover
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Incline Chest Press (Machine)
4
12 reps
-
6
Push Up
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Front Raise
4
12 reps
-
9
Shoulder Press (Plate Loaded)
4
12 reps
-
10
Rear Delt Fly (Cable)
4
12 reps
-
11
Upright Row (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
4
12 reps
-
2
Cable Crossover
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Incline Chest Press (Machine)
4
12 reps
-
6
Push Up
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Front Raise
4
12 reps
-
9
Shoulder Press (Plate Loaded)
4
12 reps
-
10
Rear Delt Fly (Cable)
4
12 reps
-
11
Upright Row (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
4
12 reps
-
2
Cable Crossover
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Incline Chest Press (Machine)
4
12 reps
-
6
Push Up
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Front Raise
4
12 reps
-
9
Shoulder Press (Plate Loaded)
4
12 reps
-
10
Rear Delt Fly (Cable)
4
12 reps
-
11
Upright Row (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
4
12 reps
-
2
Cable Crossover
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Incline Chest Press (Machine)
4
12 reps
-
6
Push Up
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Front Raise
4
12 reps
-
9
Shoulder Press (Plate Loaded)
4
12 reps
-
10
Rear Delt Fly (Cable)
4
12 reps
-
11
Upright Row (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Barbell)
4
12 reps
-
2
Cable Crossover
4
12 reps
-
3
Bench Press (Smith Machine)
4
12 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Incline Chest Press (Machine)
4
12 reps
-
6
Push Up
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Front Raise
4
12 reps
-
9
Shoulder Press (Plate Loaded)
4
12 reps
-
10
Rear Delt Fly (Cable)
4
12 reps
-
11
Upright Row (Cable)
4
12 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Hammer Curl (Cable)
4
12 reps
-
3
Preacher Curl (Machine)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Extension (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Hammer Curl (Cable)
4
12 reps
-
3
Preacher Curl (Machine)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Extension (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Hammer Curl (Cable)
4
12 reps
-
3
Preacher Curl (Machine)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Extension (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Hammer Curl (Cable)
4
12 reps
-
3
Preacher Curl (Machine)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Extension (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
12 reps
-
2
Hammer Curl (Cable)
4
12 reps
-
3
Preacher Curl (Machine)
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
6
Tricep Pushdown (Cable)
4
12 reps
-
7
Tricep Extension (Machine)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
4
12 reps
-
2
Lying Leg Curl
4
12 reps
-
3
Leg Press
4
12 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
12 reps
-
2
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
3
Reverse Wrist Curl (Barbell)
4
12 reps
-
4
Back Extension
4
8 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Row (Cable)
4
12 reps
-
9
Wide Grip Lat Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
12 reps
-
2
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
3
Reverse Wrist Curl (Barbell)
4
12 reps
-
4
Back Extension
4
8 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Row (Cable)
4
12 reps
-
9
Wide Grip Lat Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
12 reps
-
2
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
3
Reverse Wrist Curl (Barbell)
4
12 reps
-
4
Back Extension
4
8 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Row (Cable)
4
12 reps
-
9
Wide Grip Lat Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
12 reps
-
2
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
3
Reverse Wrist Curl (Barbell)
4
12 reps
-
4
Back Extension
4
8 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Row (Cable)
4
12 reps
-
9
Wide Grip Lat Pulldown
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
4
12 reps
-
2
Reverse Wrist Curl (Dumbbell)
4
12 reps
-
3
Reverse Wrist Curl (Barbell)
4
12 reps
-
4
Back Extension
4
8 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Lateral Raise (Dumbbell)
4
12 reps
-
8
Seated Row (Cable)
4
12 reps
-
9
Wide Grip Lat Pulldown
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Oblique Crunch
4
12 reps
-
4
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Oblique Crunch
4
12 reps
-
4
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Oblique Crunch
4
12 reps
-
4
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Oblique Crunch
4
12 reps
-
4
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
3
Oblique Crunch
4
12 reps
-
4
Abs Crunch (Machine)
4
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Cable Crossover
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Push Up
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Seated Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
10
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
11
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 2
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Tricep Extension (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 3
1
Leg Extension (Banded)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 4
1
Wrist Curls
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Back Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
Day 5
1
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Oblique Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-