logo
BoostcampPNG

Doug’s Age defying workout 

by Doug B.

Program Description

This program is designed for all levels of individuals that want to keep moving build muscle and just have an overall enjoyable experience working out

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2026 01:53
  • Last Edited
    Mar 07, 2026 08:15
Muscle Engagement
Front
Back
MuscleSet
Abs
28.8%
Triceps
9.7%
Other
8.6%
Front Delts
7.6%
Biceps
7.2%
Chest
6.4%
Upper Back
5.3%
Lats
4.4%
Quadriceps
3.9%
Glutes
3.9%
Hamstrings
3.9%
Middle Delts
2.9%
Forearms
2.5%
Rear Delts
2.1%
Calves
1.1%
Lower Back
1%
Adductors
0.6%
Abductors
0.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Abs Crunch (Bodyweight)
4
10 reps
-
3
Jump Rope
1
100 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Jump Rope
1
100 reps
-
7
Chest Fly (Machine)
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
9
Jump Rope
1
100 reps
-
10
Tricep Dip (Bodyweight)
3
12 reps
-
11
Abs Crunch (Bodyweight)
3
10 reps
-
12
Jump Rope
1
100 reps
-
13
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
14
Abs Crunch (Bodyweight)
3
10 reps
-
15
Jump Rope
1
100 reps
-
16
Overhead Tricep Extension (Cable)
3
12 reps
-
17
Abs Crunch (Bodyweight)
3
10 reps
-
18
Jump Rope
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
-
2
Abs Crunch (Bodyweight)
4
10 reps
-
3
Jump Rope
1
100 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Jump Rope
1
100 reps
-
7
Seated Row (Cable)
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
9
Jump Rope
1
100 reps
-
10
Bicep Curl (Barbell)
3
10 reps
-
11
Abs Crunch (Bodyweight)
3
10 reps
-
12
Jump Rope
1
100 reps
-
13
Hammer Curl (Cable)
3
12 reps
-
14
Abs Crunch (Bodyweight)
3
10 reps
-
15
Jump Rope
1
100 reps
-
16
Preacher Curl (EZ Bar)
3
12 reps
-
17
Abs Crunch (Bodyweight)
3
10 reps
-
18
Jump Rope
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Abs Crunch (Bodyweight)
4
10 reps
-
3
Jump Rope
1
100 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Jump Rope
1
100 reps
-
7
Leg Press
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
9
Jump Rope
1
100 reps
-
10
Calf Raise (Machine)
4
15 reps
-
11
Abs Crunch (Bodyweight)
3
10 reps
-
12
Jump Rope
1
100 reps
-
13
Overhead Press (Barbell)
3
10 reps
-
14
Abs Crunch (Bodyweight)
3
10 reps
-
15
Jump Rope
1
100 reps
-
16
Lateral Raise (Dumbbell)
3
12 reps
-
17
Abs Crunch (Bodyweight)
3
10 reps
-
18
Jump Rope
1
100 reps
-
19
Rear Delt Fly (Dumbbell)
3
12 reps
-
20
Abs Crunch (Bodyweight)
3
10 reps
-
21
Jump Rope
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Abs Crunch (Bodyweight)
4
10 reps
-
3
Jump Rope
1
100 reps
-
4
Decline Bench Press (Dumbbell)
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Jump Rope
1
100 reps
-
7
Chest Fly (Cable)
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
9
Jump Rope
1
100 reps
-
10
Bench Press (Close Grip)
3
10 reps
-
11
Abs Crunch (Bodyweight)
3
10 reps
-
12
Jump Rope
1
100 reps
-
13
Skull Crusher (Barbell)
3
10 reps
-
14
Abs Crunch (Bodyweight)
3
10 reps
-
15
Jump Rope
1
100 reps
-
16
Tricep Rope Push Down (Cable)
3
12 reps
-
17
Abs Crunch (Bodyweight)
3
10 reps
-
18
Jump Rope
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Abs Crunch (Bodyweight)
3
10 reps
-
3
Jump Rope
1
100 reps
-
4
T-Bar Row
3
10 reps
-
5
Abs Crunch (Bodyweight)
3
10 reps
-
6
Jump Rope
1
100 reps
-
7
Single Arm Row (Dumbbell)
3
12 reps
-
8
Abs Crunch (Bodyweight)
3
10 reps
-
9
Jump Rope
1
100 reps
-
10
Incline Curl (Dumbbell)
3
10 reps
-
11
Abs Crunch (Bodyweight)
3
10 reps
-
12
Jump Rope
1
100 reps
-
13
Bicep Curl (Cable)
3
12 reps
-
14
Abs Crunch (Bodyweight)
3
10 reps
-
15
Jump Rope
1
10010 reps
-
16
Concentration Curl
3
12 reps
-
17
Abs Crunch (Bodyweight)
3
10 reps
-
18
Jump Rope
1
100 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
3
Jump Rope
1 Set
100 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Jump Rope
1 Set
100 Reps
-
7
Chest Fly (Machine)
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
9
Jump Rope
1 Set
100 Reps
-
10
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Jump Rope
1 Set
100 Reps
-
13
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
14
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
15
Jump Rope
1 Set
100 Reps
-
16
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
17
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
18
Jump Rope
1 Set
100 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
-
2
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
3
Jump Rope
1 Set
100 Reps
-
4
Bent Over Row (Barbell)
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Jump Rope
1 Set
100 Reps
-
7
Seated Row (Cable)
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
9
Jump Rope
1 Set
100 Reps
-
10
Bicep Curl (Barbell)
3 Sets
10 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Jump Rope
1 Set
100 Reps
-
13
Hammer Curl (Cable)
3 Sets
12 Reps
-
14
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
15
Jump Rope
1 Set
100 Reps
-
16
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
17
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
18
Jump Rope
1 Set
100 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
3
Jump Rope
1 Set
100 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Jump Rope
1 Set
100 Reps
-
7
Leg Press
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
9
Jump Rope
1 Set
100 Reps
-
10
Calf Raise (Machine)
4 Sets
15 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Jump Rope
1 Set
100 Reps
-
13
Overhead Press (Barbell)
3 Sets
10 Reps
-
14
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
15
Jump Rope
1 Set
100 Reps
-
16
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
17
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
18
Jump Rope
1 Set
100 Reps
-
19
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
20
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
21
Jump Rope
1 Set
100 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
3
Jump Rope
1 Set
100 Reps
-
4
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Jump Rope
1 Set
100 Reps
-
7
Chest Fly (Cable)
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
9
Jump Rope
1 Set
100 Reps
-
10
Bench Press (Close Grip)
3 Sets
10 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Jump Rope
1 Set
100 Reps
-
13
Skull Crusher (Barbell)
3 Sets
10 Reps
-
14
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
15
Jump Rope
1 Set
100 Reps
-
16
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
17
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
18
Jump Rope
1 Set
100 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
3
Jump Rope
1 Set
100 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
6
Jump Rope
1 Set
100 Reps
-
7
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
9
Jump Rope
1 Set
100 Reps
-
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
11
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
12
Jump Rope
1 Set
100 Reps
-
13
Bicep Curl (Cable)
3 Sets
12 Reps
-
14
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
15
Jump Rope
1 Set
10010 Reps
-
16
Concentration Curl
3 Sets
12 Reps
-
17
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
18
Jump Rope
1 Set
100 Reps
-