KrashPF

by Steve B.

1 athletes joined

Program Description

Getting started

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Nov 19, 2025 01:46
Last Edited
Nov 19, 2025 02:33

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.5%

Hamstrings

9.9%

Cardio

9%

Chest

9%

Biceps

8.1%

Lats

8.1%

Front Delts

7.2%

Glutes

7.2%

Upper Back

7.2%

Triceps

4.5%

Middle Delts

4.5%

Abs

4.5%

Lower Back

4.5%

Abductors

1.8%

Forearms

0.9%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Treadmill

1

5 reps

-

2

Chest Press (Machine)

2

12 reps

-

3

Seated Row (Machine)

2

12 reps

-

4

Leg Press

2

12 reps

-

5

Leg Curl

2

12 reps

-

6

Shoulder Press (Machine)

2

12 reps

-

7

Abs Crunch (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 1

1

Treadmill

1

5 reps

-

2

Chest Press (Machine)

2

12 reps

-

3

Seated Row (Machine)

2

12 reps

-

4

Leg Press

2

12 reps

-

5

Leg Curl

2

12 reps

-

6

Shoulder Press (Machine)

2

12 reps

-

7

Abs Crunch (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 1

1

Treadmill

1

5 reps

-

2

Chest Press (Machine)

2

12 reps

-

3

Seated Row (Machine)

2

12 reps

-

4

Leg Press

2

12 reps

-

5

Leg Curl

2

12 reps

-

6

Shoulder Press (Machine)

2

12 reps

-

7

Abs Crunch (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 1

1

Treadmill

1

5 reps

-

2

Chest Press (Machine)

2

12 reps

-

3

Seated Row (Machine)

2

12 reps

-

4

Leg Press

2

12 reps

-

5

Leg Curl

2

12 reps

-

6

Shoulder Press (Machine)

2

12 reps

-

7

Abs Crunch (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 2

1

Treadmill

1

5 reps

-

2

Lat Pulldown

2

12 reps

-

3

Chest Fly (Machine)

2

12 reps

-

4

Leg Extension

2

12 reps

-

5

Leg Press

2

12 reps

-

6

Back Extension

2

12 reps

-

7

Bicep Curl (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 2

1

Treadmill

1

5 reps

-

2

Lat Pulldown

2

12 reps

-

3

Chest Fly (Machine)

2

12 reps

-

4

Leg Extension

2

12 reps

-

5

Leg Press

2

12 reps

-

6

Back Extension

2

12 reps

-

7

Bicep Curl (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 2

1

Treadmill

1

5 reps

-

2

Lat Pulldown

2

12 reps

-

3

Chest Fly (Machine)

2

12 reps

-

4

Leg Extension

2

12 reps

-

5

Leg Press

2

12 reps

-

6

Back Extension

2

12 reps

-

7

Bicep Curl (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 2

1

Treadmill

1

5 reps

-

2

Lat Pulldown

2

12 reps

-

3

Chest Fly (Machine)

2

12 reps

-

4

Leg Extension

2

12 reps

-

5

Leg Press

2

12 reps

-

6

Back Extension

2

12 reps

-

7

Bicep Curl (Machine)

2

12 reps

-

8

Treadmill

1

5 reps

-

Day 1

1

Treadmill

1 Set

5 Reps

-

2

Chest Press (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

3

Seated Row (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Leg Press

1 Set

1 Set

12 Reps

12 Reps

-

-

5

Leg Curl

1 Set

1 Set

12 Reps

12 Reps

-

-

6

Shoulder Press (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

7

Abs Crunch (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

8

Treadmill

1 Set

5 Reps

-

Day 2

1

Treadmill

1 Set

5 Reps

-

2

Lat Pulldown

1 Set

1 Set

12 Reps

12 Reps

-

-

3

Chest Fly (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

4

Leg Extension

1 Set

1 Set

12 Reps

12 Reps

-

-

5

Leg Press

1 Set

1 Set

12 Reps

12 Reps

-

-

6

Back Extension

1 Set

1 Set

12 Reps

12 Reps

-

-

7

Bicep Curl (Machine)

1 Set

1 Set

12 Reps

12 Reps

-

-

8

Treadmill

1 Set

5 Reps

-