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Worm up for Gym

by Khoubieb Ali

Program Description

Get ready to elevate your fitness journey with the "Worm Up for Gym" program! Over the course of 18 weeks, you'll engage in a structured routine designed for beginners, focusing on bodybuilding fundamentals. Each session lasts just 10 minutes, making it easy to fit into your day. With a mix of cardio, bodyweight, and barbell exercises, you'll build strength and endurance while mastering essential movements. Equip yourself with access to a full gym and prepare to transform your body, one workout at a time!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 27, 2025 09:07
  • Last Edited
    Jul 27, 2025 09:14
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
3%
2
Arm Circle
1
10 reps
RPE 6
3
Band Pull Apart
1
12 reps
RPE 6
4
Side Leg Swings
1
10 reps
RPE 6
5
Box Squat (Barbell)
1
10 reps
RPE 6
6
Cat Cow and T-Spine Rotation
1
10 reps
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Treadmill
1 Set
5 mins
3%
2
Arm Circle
1 Set
10 Reps
@6
3
Band Pull Apart
1 Set
12 Reps
@6
4
Side Leg Swings
1 Set
10 Reps
@6
5
Box Squat (Barbell)
1 Set
10 Reps
@6
6
Cat Cow and T-Spine Rotation
1 Set
10 Reps
@6