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Cassie’s Basic Program

by Cassandra T.
1 athletes joined

Program Description

**Cassie’s Basic Program** is an 18-week, full-body workout plan designed for lifters of all levels, featuring 36 training days. This program focuses on building strength and muscle through a variety of compound and isolation exercises, including classic moves like the Dumbbell Bench Press and Hip Thrusts. Each week balances intensity and volume, ensuring progressive overload while promoting recovery. With detailed instructions and video demonstrations, you’ll stay motivated and engaged as you work towards your fitness goals. Get ready to transform your physique and boost your confidence!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 30, 2026 11:51
  • Last Edited
    Jan 31, 2026 09:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Abs
10.6%
Triceps
9.7%
Upper Back
9.7%
Front Delts
9.3%
Hamstrings
8.8%
Middle Delts
6.2%
Lower Back
5.8%
Lats
5.3%
Quadriceps
5.3%
Chest
4.4%
Biceps
4.4%
Calves
4.4%
Rear Delts
2.2%
Forearms
0.9%
Abductors
0.4%
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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
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Face Pull
2
12 reps
-
5
Arnold Press
2
12 reps
-
6
Cable Crunch
2
-
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Leg Press
1
6 reps
-
3
Single Leg Press
2
12 reps
-
4
Calf Raise (Leg Press)
2
10-20 reps
-
5
Back Extension (Weighted)
2
-
6
Glute Kickback (Cable)
2
-
7
Cable Crunch
2
-
8
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Pull Through (Cable)
2
12 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Superman
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
2 Sets
12 Reps
-
6
Cable Crunch
2 Sets
10 Reps
-
7
Hanging Leg Raise
2 Sets
10 Reps
-
Day 2
1
Hip Thrust (Barbell)
2 Sets
8 Reps
-
2
Leg Press
1 Set
6 Reps
-
3
Single Leg Press
2 Sets
12 Reps
-
4
Calf Raise (Leg Press)
2 Sets
10-20 Reps
-
5
Back Extension (Weighted)
2 Sets
-
6
Glute Kickback (Cable)
2 Sets
-
7
Cable Crunch
2 Sets
-
8
Plank
1 Set
-