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2026 program #1

by Marina Tonial

Program Description

**2026 Program #1** is an 8-week comprehensive workout plan designed for dedicated lifters looking to enhance their strength and conditioning. With a robust schedule of 40 training days, this program focuses on a variety of exercises targeting key muscle groups, including glutes, legs, arms, and back. Each week features a balanced mix of cardio and strength training, ensuring you build endurance while sculpting your physique. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training regimen!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 10:31
  • Last Edited
    Dec 30, 2025 10:03
Muscle Engagement
Front
Back
MuscleSet
Abs
18%
Glutes
14.1%
Quadriceps
12.4%
Hamstrings
11.5%
Upper Back
7.3%
Biceps
6.2%
Lats
5.6%
Middle Delts
3.9%
Triceps
3.9%
Front Delts
3.1%
Other
2.8%
Forearms
2.8%
Lower Back
2.5%
Rear Delts
1.7%
Adductors
1.7%
Stretching
1.1%
Abductors
1.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Hip Thrust (Machine)
4
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Glute Bridge (Dumbbell)
2
20 reps
-
7
Plank
2
1 mins
-
8
Bicycle Crunch
2
15 reps
-
9
Russian Twist (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Lat Pulldown
3
12 reps
-
7
Dead Bug
2
10 reps
-
8
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Leg Extension
3
15 reps
-
7
Plank with Shoulder Taps
2
-
8
Reverse Abs Crunch (Bodyweight)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Overhead Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Kickback
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Wood Chop
2
12 reps
-
7
Side Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
45 mins
-
2
Plank
2
1 mins
-
3
Bird Dog
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2
Hip Thrust (Machine)
4 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Glute Bridge (Dumbbell)
2 Sets
20 Reps
-
7
Plank
2 Sets
1 mins
-
8
Bicycle Crunch
2 Sets
15 Reps
-
9
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Walk
1 Set
10 mins
-
2
Pull-Up (Assisted)
4 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Lat Pulldown
3 Sets
12 Reps
-
7
Dead Bug
2 Sets
10 Reps
-
8
Side Plank
2 Sets
1 mins
-
Day 4
1
Walk
1 Set
10 mins
-
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Kickback
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Wood Chop
2 Sets
12 Reps
-
7
Side Plank
2 Sets
1 mins
-
Day 3
1
Walk
1 Set
10 mins
-
2
Leg Press
4 Sets
12 Reps
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
15 Reps
-
5
Step-Up (Weighted)
3 Sets
12 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Plank with Shoulder Taps
2 Sets
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
Day 5
1
Walk
1 Set
45 mins
-
2
Plank
2 Sets
1 mins
-
3
Bird Dog
2 Sets
10 Reps
-