NEW year NEW gains 🤝🏼

by Laura S.

114 athletes joined

Program Description

This program will be a 3 day split day to get toned on every part of the body!

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Jan 02, 2024 11:08
Last Edited
Sep 17, 2025 05:20

Summary

Kickstart your fitness journey with the "NEW year NEW gains" program, a dynamic 6-week training plan designed for those ready to elevate their strength and physique. Committing just three days a week, you'll tackle a variety of exercises targeting all major muscle groups, ensuring balanced development and increased performance. Each session is structured to push you close to your limits, maximizing gains through effective, high-intensity workouts. Get ready to transform your body and achieve the results you've been striving for!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18.5%

Glutes

11.1%

Upper Back

9.6%

Front Delts

8.1%

Abs

7.7%

Middle Delts

7.4%

Chest

7.4%

Hamstrings

6.6%

Lats

6.6%

Biceps

6.6%

Triceps

5.9%

Lower Back

2.2%

Forearms

0.7%

Abductors

0.7%

Rear Delts

0.7%

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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

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

6 reps

RPE 10

Wide Grip Lat Pulldown

6 reps

RPE 10

Shoulder Press (Machine)

6 reps

RPE 10

Bicep Curl (EZ Bar)

6 reps

RPE 10

Abs Crunch (Weighted)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 2

Split Squat (Smith Machine)

6 reps

RPE 10

Leg Press (45 Degrees)

6 reps

RPE 10

Quad extensions

6 reps

RPE 10

Leg Extension

6 reps

RPE 10

Glute Bridge (Barbell)

6 reps

RPE 10

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Plank

1 mins

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Day 3

Bench Press (Smith Machine)

6 reps

RPE 10

Chest Press (Machine)

6 reps

RPE 10

Lateral Raise (Dumbbell)

6 reps

RPE 10

Clean Deadlift

6 reps

RPE 10

Day 1

Seated Wide-Grip Row (Cable)

3 Sets

6 Reps

@10

Wide Grip Lat Pulldown

3 Sets

6 Reps

@10

Shoulder Press (Machine)

3 Sets

6 Reps

@10

Bicep Curl (EZ Bar)

3 Sets

6 Reps

@10

Abs Crunch (Weighted)

4 Sets

6 Reps

@10

Day 2

Split Squat (Smith Machine)

3 Sets

6 Reps

@10

Leg Press (45 Degrees)

3 Sets

6 Reps

@10

Quad extensions

3 Sets

6 Reps

@10

Leg Extension

3 Sets

6 Reps

@10

Glute Bridge (Barbell)

3 Sets

6 Reps

@10

Day 3

Bench Press (Smith Machine)

3 Sets

6 Reps

@10

Chest Press (Machine)

3 Sets

6 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

6 Reps

@10

Clean Deadlift

3 Sets

6 Reps

@10