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Rachel's Wedding Program

by Yokozuna

Program Description

Maintain strength/muscles and lose fat.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 28, 2025 07:56
  • Last Edited
    Dec 28, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.7%
Quadriceps
11.7%
Glutes
10.9%
Triceps
10.2%
Lats
8.8%
Upper Back
8.8%
Biceps
7.3%
Front Delts
7.3%
Chest
4.4%
Middle Delts
2.9%
Cardio
2.9%
Other
2.9%
Lower Back
2.2%
Abs
2.2%
Abductors
2.2%
Adductors
2.2%
Forearms
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-10 reps
+5 lbs
2
Chest Press (Machine)
3
6-10 reps
+5 lbs
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
+5 lbs
4
Incline Curl (Dumbbell)
2
8-12 reps
+2.5 lbs
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
+5 lbs
2
Leg Press
3
8-12 reps
+5 lbs
3
Stair Climber
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
+2.5 lbs
2
Tricep Pushdown (Cable)
2
AMRAP
+2.5 lbs
3
Lunge (Dumbbell)
3
8-12 reps
+2.5 lbs
4
Leg Extension
2
8-12 reps
+5 lbs
5
Leg Curl
2
8-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Walk
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
5
Treadmill
1 Set
15 mins
-
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
3
Stair Climber
1 Set
20-30 mins
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
+2.5 lbs
+2.5 lbs
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
Day 4
1
Run
1 Set
30 mins
-
2
Walk
1 Set
60 mins
-