Program Description
**Cooper's 1st Plan** is an 8-week program designed to build strength and muscle across all major muscle groups. With a commitment of 40 days, this program emphasizes progressive overload through a variety of exercises, including the Incline Bench Press, Wide Grip Lat Pulldown, and more. Each workout is structured to target specific muscle groups, ensuring balanced development while keeping you engaged and motivated. Get ready to challenge yourself and transform your fitness journey!
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedDec 21, 2025 11:10
- Last EditedDec 21, 2025 11:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Upper Back
11.5%
Front Delts
10.4%
Biceps
10%
Chest
7.7%
Lats
7.7%
Middle Delts
6.2%
Quadriceps
6.2%
Hamstrings
6.2%
Glutes
6.2%
Abductors
4.6%
Calves
3.1%
Rear Delts
2.3%
Forearms
1.8%
Lower Back
1.5%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Pec Deck (Machine)
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Lateral Raise (Cable)
2
5-9 reps
-
5
Tricep Extension (Cable)
2
5-9 reps
-
6
Shoulder Press (Machine)
2
5-9 reps
-
7
Seated Dip (Machine)
2
5-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
-
2
Seated Row (Machine)
2
5-9 reps
-
3
Preacher Curl (Machine)
2
5-9 reps
-
4
Seated Row (Cable)
2
5-9 reps
-
5
Rear Delt Fly (Cable)
2
5-9 reps
-
6
Bayesian Curl
2
5-9 reps
-
7
Kelso Shrug
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5-9 reps
-
2
Wide Grip Lat Pulldown
2
5-9 reps
-
3
Overhead Tricep Extension (Cable)
2
5-9 reps
-
4
Preacher Curl (Machine)
2
5-9 reps
-
5
Shoulder Press (Machine)
2
5-9 reps
-
6
Pec Deck (Machine)
1
5-9 reps
-
7
Chest Supported Row (Machine)
2
5-9 reps
-
8
Tricep Extension (Cable)
2
5-9 reps
-
9
Bayesian Curl
2
5-9 reps
-
10
Seated Dip (Machine)
1
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
5-9 reps
-
2
Leg Extension
2
5-9 reps
-
3
Leg Press
2
5-9 reps
-
4
Hamstring Curl
2
5-9 reps
-
5
Hip Abductor (Machine)
2
5-9 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Pec Deck (Machine)2 Sets
5-9 Reps
-
3
Overhead Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Lateral Raise (Cable)2 Sets
5-9 Reps
-
5
Tricep Extension (Cable)2 Sets
5-9 Reps
-
6
Shoulder Press (Machine)2 Sets
5-9 Reps
-
7
Seated Dip (Machine)2 Sets
5-9 Reps
-
Day 2
1
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
2
Seated Row (Machine)2 Sets
5-9 Reps
-
3
Preacher Curl (Machine)2 Sets
5-9 Reps
-
4
Seated Row (Cable)2 Sets
5-9 Reps
-
5
Rear Delt Fly (Cable)2 Sets
5-9 Reps
-
6
Bayesian Curl2 Sets
5-9 Reps
-
7
Kelso Shrug2 Sets
5 Reps
-
Day 3
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Leg Extension2 Sets
5-9 Reps
-
3
Leg Press2 Sets
5-9 Reps
-
4
Hamstring Curl2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)2 Sets
5-9 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)2 Sets
5-9 Reps
-
2
Wide Grip Lat Pulldown2 Sets
5-9 Reps
-
3
Overhead Tricep Extension (Cable)2 Sets
5-9 Reps
-
4
Preacher Curl (Machine)2 Sets
5-9 Reps
-
5
Shoulder Press (Machine)2 Sets
5-9 Reps
-
6
Pec Deck (Machine)1 Set
5-9 Reps
-
7
Chest Supported Row (Machine)2 Sets
5-9 Reps
-
8
Tricep Extension (Cable)2 Sets
5-9 Reps
-
9
Bayesian Curl2 Sets
5-9 Reps
-
10
Seated Dip (Machine)1 Set
5-9 Reps
-
Day 5
1
Standing Calf Raise2 Sets
5-9 Reps
-
2
Leg Extension2 Sets
5-9 Reps
-
3
Leg Press2 Sets
5-9 Reps
-
4
Hamstring Curl2 Sets
5-9 Reps
-
5
Hip Abductor (Machine)2 Sets
5-9 Reps
-