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BoostcampPNG

Jan 2026

by Felipe

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 19, 2025 02:09
  • Last Edited
    Dec 19, 2025 02:12
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Glutes
12.7%
Quadriceps
11.8%
Chest
10.6%
Triceps
10.6%
Lats
8.3%
Upper Back
8.3%
Biceps
6.8%
Front Delts
6.2%
Abs
5%
Lower Back
2.9%
Abductors
1.5%
Adductors
1.2%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
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
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
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Chest Fly (Machine)
2
-
3
Overhead Tricep
2
-
4
Chest Press (Machine)
2
-
5
Dip (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
-
2
Leg Press (45 Degrees)
2
-
3
Hack Squat
2
-
4
Squat (Barbell)
2
-
5
Pistol Squat
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
Seated Row (Cable)
2
-
3
Preacher Curl (EZ Bar)
2
-
4
Pull-Up (Weighted)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Overhead Tricep
2 Sets
-
4
Chest Press (Machine)
2 Sets
-
5
Dip (Weighted)
2 Sets
-
Day 2
1
Nordic Curl
2 Sets
-
2
Leg Press (45 Degrees)
2 Sets
-
3
Hack Squat
2 Sets
-
4
Squat (Barbell)
2 Sets
-
5
Pistol Squat
2 Sets
-
Day 3
1
Lat Pulldown
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Preacher Curl (EZ Bar)
2 Sets
-
4
Pull-Up (Weighted)
2 Sets
-