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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
    Jun 21, 2025 05:14
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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
Overhead Chest Press 
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 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Chest Press 
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 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Chest Press 
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 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Chest Press 
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 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
3
20 reps
-
2
Tricep Extension (Dumbbell)
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
Single Arm 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 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
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Chest Press 
3 Sets
2 mins
-
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
Tricep Extension (Dumbbell)
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
Single Arm 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
-