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Josey’s strength training

by Josephine G.
1 athletes joined

Program Description

**Josey’s Strength Training** is an 8-week program designed to build muscle and enhance overall strength through a structured routine. Comprising 24 sessions, participants will engage in a variety of exercises targeting major muscle groups, including barbell lifts, dumbbell movements, and machine workouts. Each workout begins with essential stretching to prepare the body and concludes with targeted strength training, ensuring a balanced approach to fitness. Join Josey and commit to your transformation—let's get stronger together!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 09:55
  • Last Edited
    Feb 15, 2026 10:20
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.9%
Quadriceps
13.9%
Glutes
12.7%
Abs
8.1%
Upper Back
7.2%
Lats
6%
Biceps
6%
Triceps
5.4%
Front Delts
4.5%
Chest
4.2%
Forearms
3.9%
Adductors
3.9%
Other
3%
Abductors
2.1%
Lower Back
1.8%
Middle Delts
1.8%
Rear Delts
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Lying Tricep Extension (Barbell)
1
1
8 reps
-
-
3
Pec Fly (Dumbbell)
2
8 reps
-
4
Dumbbell Row
2
10 reps
-
5
Wrist Curls
3
8 reps
-
6
Pull-Up (Assisted)
3
6 reps
-
7
Lat Pulldown
2
10 reps
-
8
Chest Press (Machine)
3
8 reps
-
9
Face Pull
2
10 reps
-
10
Bicep Curl (Cable)
2
10 reps
-
11
Tricep Rope Push Down (Cable)
2
10 reps
-
12
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
4
Squat (Barbell)
3
8 reps
-
5
Leg Press
3
8 reps
-
6
Leg Extension
3
8 reps
-
7
Hip Adductor (Machine)
2
8 reps
-
8
Hip Abductor (Machine)
2
8 reps
-
9
Leg Curl
3
8 reps
-
10
Plank
1
1
0.5 mins
1 mins
-
-
11
Side Plank
2
0.5 mins
-
12
Lying Leg Raise
2
8 reps
-
13
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4
Stretching
1
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
6 reps
-
7
Push Up (Incline)
2
8 reps
-
8
Goblet Squat
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
-
-
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
-
4
Dumbbell Row
2 Sets
10 Reps
-
5
Wrist Curls
3 Sets
8 Reps
-
6
Pull-Up (Assisted)
3 Sets
6 Reps
-
7
Lat Pulldown
2 Sets
10 Reps
-
8
Chest Press (Machine)
3 Sets
8 Reps
-
9
Face Pull
2 Sets
10 Reps
-
10
Bicep Curl (Cable)
2 Sets
10 Reps
-
11
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
12
Stretching
1 Set
5 mins
-
Day 2
1
Stretching
1 Set
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
4
Squat (Barbell)
3 Sets
8 Reps
-
5
Leg Press
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
8 Reps
-
7
Hip Adductor (Machine)
2 Sets
8 Reps
-
8
Hip Abductor (Machine)
2 Sets
8 Reps
-
9
Leg Curl
3 Sets
8 Reps
-
10
Plank
1 Set
1 Set
0.5 mins
1 mins
-
-
11
Side Plank
2 Sets
0.5 mins
-
12
Lying Leg Raise
2 Sets
8 Reps
-
13
Stretching
1 Set
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
6 Reps
-
4
Stretching
1 Set
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6 Reps
-
7
Push Up (Incline)
2 Sets
8 Reps
-
8
Goblet Squat
3 Sets
8 Reps
-