Program Description
**Milan Strength Program** is a comprehensive 16-week training regimen designed to build muscle and enhance your physique. With 48 sessions packed into this program, you'll engage in a variety of exercises targeting all major muscle groups, using a full gym setup. Each workout lasts approximately 40 minutes, making it perfect for those with busy schedules. Whether you're a novice lifter or looking to refine your skills, this program provides a structured path to sculpt your body and boost your strength. Embrace the challenge and transform your fitness journey!
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedNov 10, 2025 02:59
- Last EditedNov 10, 2025 03:09
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.2%
Quadriceps
15.2%
Glutes
13%
Lats
9.4%
Upper Back
9.4%
Biceps
8%
Triceps
5.8%
Lower Back
5.1%
Middle Delts
3.6%
Front Delts
3.6%
Chest
3.6%
Adductors
3.6%
Abs
2.2%
Forearms
0.7%
Rear Delts
0.7%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Tricep Extension (Dumbbell)
3
15 reps
-
4
Bench Press (Barbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Seated Row (Machine)
3
15 mins
-
4
Lunge (Dumbbell)
3
15 reps
-
5
Sumo Squat
3
15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Bicep Curl (Dumbbell)3 Sets
15 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3
Tricep Extension (Dumbbell)3 Sets
15 Reps
-
4
Bench Press (Barbell)3 Sets
15 Reps
-
5
Single Arm Row (Dumbbell)3 Sets
15 Reps
-
Day 3
1
Lat Pulldown3 Sets
15 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
15 Reps
-
3
Seated Row (Machine)3 Sets
15 mins
-
4
Lunge (Dumbbell)3 Sets
15 Reps
-
5
Sumo Squat3 Sets
15 Reps
-
Day 1
1
Leg Press (45 Degrees)3 Sets
15 Reps
-
2
Seated Hamstring Curl3 Sets
15 Reps
-
3
Glute Bridge (Dumbbell)3 Sets
15 Reps
-
4
Leg Extension3 Sets
15 Reps
-