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HABIT & STRENGTH

by Avi N.
1 athletes joined

Program Description

Get back your strength and create the habit of going to the gym after a holiday

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 21, 2025 11:30
  • Last Edited
    Jul 14, 2025 04:12

Summary

Transform your fitness journey with the **HABIT & STRENGTH** program, a comprehensive 4-week plan designed for those ready to elevate their strength training. Committing to 7 days a week, you'll engage in a variety of exercises targeting all major muscle groups, from overhead presses to leg curls, utilizing dumbbells, cables, and machines. Each workout is structured for optimal progression, ensuring you build strength and endurance effectively. Get ready to forge new habits and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
3
12 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
3
12 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
3
12 reps
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
3
2 mins
-
2
Tricep Pushdown (Cable)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
15 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Preacher Curl (Dumbbell)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
20 reps
-
2
Overhead Tricep Extension (Cable)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Lat Pulldown
3
20 reps
-
5
Leg Press
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
20 reps
-
2
Tricep Rope Push Down (Cable)
3
20 reps
-
3
Bicep Curl (EZ Bar)
3
20 reps
-
4
Seated Row (Cable)
3
20 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Chest Raise
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Chest Raise
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Chest Raise
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Chest Raise
3
20 reps
-
2
Dip (Assisted)
3
20 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
-
4
Lateral Raise (Dumbbell)
3
20 reps
-
5
Leg Curl
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
-
2
Skull Crusher (Dumbbell)
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Shoulder Press (Machine)
3
20 reps
-
5
Leg Extension
3
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Dumbbell Bench Pullover
3 Sets
12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
4
Shoulder Press (Machine)
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 3
1
Decline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
20 Reps
-
5
Leg Extension
3 Sets
20 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lat Pulldown
3 Sets
20 Reps
-
5
Leg Press
3 Sets
20 Reps
-
Day 5
1
Chest Fly (Machine)
3 Sets
20 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
4
Seated Row (Cable)
3 Sets
20 Reps
-
5
Hip Adductor (Machine)
3 Sets
20 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 6
1
Straight Arm Chest Raise
3 Sets
20 Reps
-
2
Dip (Assisted)
3 Sets
20 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
20 Reps
-
Day 7
1
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Shoulder Press (Machine)
3 Sets
20 Reps
-
5
Leg Extension
3 Sets
20 Reps
-