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Keith program

by keithc._

Program Description

-

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Mar 29, 2024 08:03
  • Last Edited
    Jun 18, 2025 08:46

Summary

The Keith program is a focused one-week training plan designed for those looking to build strength and muscle with just three sessions. Utilizing a garage gym setup, this program emphasizes upper body and leg workouts, featuring exercises like the Seated Shoulder Press and Goblet Squat. Each workout is structured to challenge you with varying intensity levels, ensuring you push your limits while enhancing your form. Get ready to elevate your fitness game and achieve noticeable results in just one week!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
8 reps
11 reps
10 reps
RPE 6
RPE 9.5
RPE 10
2
Front Raise
1
1
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
3
Rear Delt Fly (Dumbbell)
1
2
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
2
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
5
Leg Curl
1
2
1
8 reps
20 reps
20 reps
RPE 6
RPE 9.5
RPE 10
6
Goblet Squat
1
2
1
8 reps
20 reps
20 reps
RPE 6
RPE 9.5
RPE 10
7
Wall Sit
3
1 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
5 reps
15 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Seated Dip (Machine)
1
2
1
5 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
12 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
4
Hammer Curl
1
1
1
1
8 reps
11 reps
11 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
6 reps
RPE 9.5
RPE 10
RPE 10
6
Spider Curl
1
1
1
10 reps
10 reps
6 reps
RPE 9.5
RPE 10
RPE 10
7
Wrist Curls
2
1
20 reps
20 reps
RPE 9.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
1
8 reps
11 reps
11 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
1
1
8 reps
10 reps
10 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
1
1
8 reps
12 reps
12 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
4
High Row
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
11 Reps
10 Reps
@6
@9.5
@10
2
Front Raise
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
5
Leg Curl
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
6
Goblet Squat
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
7
Wall Sit
3 Sets
1 Reps
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
10 Reps
10 Reps
6 Reps
@6
@9.5
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
High Row
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
6
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
15 Reps
15 Reps
15 Reps
@6
@9
@9.5
@10
2
Seated Dip (Machine)
1 Set
2 Sets
1 Set
5 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
6 Reps
@9.5
@10
@10
6
Spider Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
@9.5
@10
@10
7
Wrist Curls
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10