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Lev

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Program Description

Lev

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jun 18, 2025 05:23
  • Last Edited
    Jun 19, 2025 09:43

Summary

Introducing **Lev**, a focused one-week program designed to sculpt your upper body and core through a dynamic four-day training split. Each workout targets specific muscle groups, featuring a blend of machine, dumbbell, and bodyweight exercises to maximize strength and definition. With a mix of shoulder presses, tricep extensions, and core-crushing planks, you'll build muscle and enhance your overall fitness. Get ready to elevate your training and see results in just one week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
12.5%
Lats
11.7%
Front Delts
11.3%
Upper Back
11.3%
Middle Delts
9.9%
Chest
9.9%
Abs
8.9%
Rear Delts
7.1%
Forearms
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
-
2
Lying Rear Lateral Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
8 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Single Arm Tricep Extension (Cable)
1
1
2
8 reps
10 reps
12 reps
-
-
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Face Away Cable Curl
3
10 reps
-
9
Preacher Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
-
2
Plank
3
1 mins
-
3
Sit Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Lat Pullover
4
12 reps
-
4
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Lateral Raise (Cable)
3
-
4
Lying Rear Lateral Raise
3
-
5
Incline Chest Press (Machine)
3
-
6
Pec Deck (Machine)
4
-
Week 1
1 / 1 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
10 Reps
-
2
Lying Rear Lateral Raise
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Face Away Cable Curl
3 Sets
10 Reps
-
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
Day 2
1
Cable Crunch
3 Sets
12 Reps
-
2
Plank
3 Sets
1 mins
-
3
Sit Up
3 Sets
-
Day 3
1
T-Bar Row
1 Set
2 Sets
8 Reps
12 Reps
-
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Single Arm Lat Pullover
4 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Lying Rear Lateral Raise
3 Sets
-
5
Incline Chest Press (Machine)
3 Sets
-
6
Pec Deck (Machine)
4 Sets
-