Test -Charlotte & Nathan

by Nathan L.

1 athletes joined

Program Description

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Program Overview

Level
Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 28, 2025 02:30
Last Edited
Aug 31, 2025 07:09

Summary

Dive into this dynamic 1-week program designed by Charlotte and Nathan, featuring 4 days of intense workouts that blend strength and cardio for optimal results. Each session targets key muscle groups through a mix of compound lifts and functional movements, including squats, presses, and high-energy Hyrox stations. You'll push your limits while building strength, endurance, and agility, all within a supportive framework that keeps you engaged and motivated. Get ready to transform your fitness journey with this expertly crafted routine!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.6%

Triceps

12.1%

Quadriceps

9.1%

Front Delts

8.7%

Lats

7.6%

Biceps

7.6%

Middle Delts

7.2%

Glutes

6.1%

Hamstrings

6.1%

Abs

5.7%

Chest

3.8%

Forearms

Rear Delts

2.3%

Calves

2.3%

Adductors

1.5%

Other

1.5%

Lower Back

1.1%

Cardio

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Smith Machine)

6-8 reps

7-10 reps

Push Press (Barbell)

8-12 reps

Front-Foot Elevated Split Squats

8-12 reps

Military Press (Barbell)

8-12 reps

Single Leg Knee Raise

10-15 reps

Katana Extension

10-15 reps

SkiErg

4 reps

500m Row

4 reps

Day 2

SkiErg 1km

1 reps

Sled Push

5 reps

Sled Pull

5 reps

Burpee Broad Jump

8 reps

1km Row

1 reps

Farmer's Walk (Weighted)

20 reps

Lunge (Kettlebell)

10 reps

Wall Balls

100 reps

Day 3

Bench Press (Dumbbell)

6-8 reps

7-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Dumbbell Row

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Overhead Tricep Extension (Cable)

7-10 reps

10-15 reps

Bicep Curl (Cable)

7-10 reps

10-15 reps

Lateral Raise (Cable)

8-12 reps

Face Pull

8-12 reps

Day 4

Lat Pulldown (Neutral Grip)

6-10 reps

7-10 reps

Romanian Deadlift (Barbell)

8-12 reps

Single Leg Hip Trust

8-12 reps

Inverted Row

8-12 reps

Step-Up (Weighted)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

Calf Raise (Bodyweight)

10-15 reps

Cable Crunch

10-15 reps

Day 1

Squat (Smith Machine)

1 Set

2 Sets

6-8 Reps

7-10 Reps

Push Press (Barbell)

2 Sets

8-12 Reps

Front-Foot Elevated Split Squats

3 Sets

8-12 Reps

Military Press (Barbell)

3 Sets

8-12 Reps

Single Leg Knee Raise

3 Sets

10-15 Reps

Katana Extension

3 Sets

10-15 Reps

SkiErg

1 Set

4 Reps

500m Row

1 Set

4 Reps

Day 2

SkiErg 1km

1 Set

1 Reps

Sled Push

1 Set

5 Reps

Sled Pull

1 Set

5 Reps

Burpee Broad Jump

1 Set

8 Reps

1km Row

1 Set

1 Reps

Farmer's Walk (Weighted)

1 Set

20 Reps

Lunge (Kettlebell)

1 Set

10 Reps

Wall Balls

1 Set

100 Reps

Day 3

Bench Press (Dumbbell)

1 Set

2 Sets

6-8 Reps

7-10 Reps

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

Dumbbell Row

2 Sets

8-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

Overhead Tricep Extension (Cable)

2 Sets

1 Set

7-10 Reps

10-15 Reps

Bicep Curl (Cable)

2 Sets

1 Set

7-10 Reps

10-15 Reps

Lateral Raise (Cable)

3 Sets

8-12 Reps

Face Pull

3 Sets

8-12 Reps

Day 4

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

6-10 Reps

7-10 Reps

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Single Leg Hip Trust

2 Sets

8-12 Reps

Inverted Row

2 Sets

8-12 Reps

Step-Up (Weighted)

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Calf Raise (Bodyweight)

3 Sets

10-15 Reps

Cable Crunch

3 Sets

10-15 Reps