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Peanut

by Tony G
1 athletes joined

Program Description

Introduction to the gym

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 13, 2024 02:05
  • Last Edited
    Jun 18, 2025 08:04

Summary

Introducing the Peanut program, a focused 3-week journey designed for those ready to enhance their strength and conditioning with just two sessions per week. This program combines bodyweight and machine exercises, including Pull-Ups, Push-Ups, and Goblet Squats, targeting major muscle groups for a balanced workout. With a mix of intensity levels, you'll build endurance and power while mastering essential movements. Get ready to elevate your fitness and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.7%
Lats
13.2%
Upper Back
13.2%
Quadriceps
13.2%
Triceps
10.3%
Front Delts
8.8%
Hamstrings
8.8%
Glutes
7.4%
Biceps
4.4%
Abs
2.9%
Adductors
1.5%
Abductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
RPE 7
2
Push Up
2
RPE 7
3
Goblet Squat
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
RPE 8
2
Push Up
2
RPE 8
3
Goblet Squat
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
RPE 9
2
Push Up
2
RPE 9
3
Goblet Squat
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 7
2
Incline Chest Press (Machine)
2
10 reps
RPE 7
3
Leg Press
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 8
2
Incline Chest Press (Machine)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Leg Press
2
10 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Pull-Up (Assisted)
2 Sets
@7
2
Push Up
2 Sets
@7
3
Goblet Squat
2 Sets
10 Reps
@7
Day 2
1
Chest Supported Row (Machine)
2 Sets
10 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@7
3
Leg Press
2 Sets
10 Reps
@7