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BoostcampPNG

Workout Plan Jan 2026

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1 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 06:04
  • Last Edited
    Jan 27, 2026 06:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
13%
Biceps
11.7%
Lats
9.5%
Hamstrings
9.5%
Front Delts
8.4%
Chest
6.3%
Quadriceps
6.3%
Glutes
6.3%
Middle Delts
3.8%
Forearms
3.5%
Calves
3.2%
Rear Delts
1.9%
Abductors
1.6%
Abs
1.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Singe Arm Chest Pulls (Cable)
3
12 reps
+0.5 lbs
2
Bench Press (Barbell)
3
8 reps
+5 lbs
3
Chest Fly (Cable)
3
12 reps
+0.5 lbs
4
Shoulder Press (Plate Loaded)
3
8 reps
+5 lbs
5
Single Arm Tricep Extension (Cable)
3
12 reps
+0.5 lbs
6
Tricep Pushdown (Cable)
3
12 reps
+0.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
+2.5 lbs
2
Seated Row (Cable)
3
10 reps
+2.5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
T-Bar Row
3
8 reps
+5 lbs
5
Bicep Curl (Cable)
3
12 reps
+2.5 lbs
6
Hammer Curl (Cable)
3
12 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8 reps
+5 lbs
2
Leg Press
3
8 reps
+10 lbs
3
Lying Leg Curl
3
10 reps
+5 lbs
4
Split Squat (Dumbbell)
3
5 reps
+5 lbs
5
Leg Extension W/ Drop Set
3
10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
+5 lbs
2
Shoulder Press (Plate Loaded)
3
10 reps
+5 lbs
3
Face Pull
3
12 reps
+2.5 lbs
4
Hammer Curl (Dumbbell)
3
8 reps
+2.5 lbs
5
Preacher Curl (Machine)
3
12 reps
+2.5 lbs
6
Tricep Extension (Cable)
3
12 reps
+2.5 lbs
7
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
Week 1
1 / 10 Weeks
Day 1
1
Singe Arm Chest Pulls (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+0.5 lbs
+0.5 lbs
+0.5 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+0.5 lbs
+0.5 lbs
+0.5 lbs
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+0.5 lbs
+0.5 lbs
+0.5 lbs
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+0.5 lbs
+0.5 lbs
+0.5 lbs
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 3
1
Calf Raise (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+10 lbs
+10 lbs
+10 lbs
3
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
5
Leg Extension W/ Drop Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+10 lbs
+10 lbs
+10 lbs
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs