courtney’s plan

by Josh H.

2 athletes joined

Program Description

.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
10 minutes
Created
Jun 12, 2025 08:46
Last Edited
Jun 23, 2025 05:49

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hip Thrust (Machine)

3

4-6 reps

-

2

Split Squat (Dumbbell)

3

4-6 reps

-

3

Goblet Squat

1

1

1

8-10 reps

6-8 reps

4-6 reps

-

-

-

4

Leg Extension

3

8-10 reps

-

5

Hip Abductor (Machine)

3

8-10 reps

-

6

Hip Adductor (Machine)

3

8-10 reps

-

7

Sit Up

3

-

Day 2

1

Lat Pulldown

1

1

1

10-12 reps

8-10 reps

6-8 reps

-

-

-

2

Single Arm Iso Row

3

8-10 reps

-

3

Face Pull

1

1

1

10-12 reps

8-10 reps

6-8 reps

-

-

-

4

Bicep Curl (Dumbbell)

3

6-8 reps

-

Day 3

1

Hip Thrust (Machine)

3

4-6 reps

-

2

Romanian Deadlift (Dumbbell)

3

6-8 reps

-

3

Leg Press

1

2

8-10 reps

6-8 reps

-

-

4

Seated Hamstring Curl

3

6-8 reps

-

5

Sit Up

3

-

Day 4

1

Seated Shoulder Press (Dumbbell)

3

6-8 reps

-

2

Incline Chest Press (Machine)

2

1

6-8 reps

4-6 reps

-

-

3

Tricep Pushdown (Cable)

3

8-10 reps

-

4

Overhead Tricep Extension (Cable)

3

6-8 reps

-

5

Lateral Raise (Dumbbell)

3

6-8 reps

-

Day 1

1

Hip Thrust (Machine)

3 Sets

4-6 Reps

-

2

Split Squat (Dumbbell)

3 Sets

4-6 Reps

-

3

Goblet Squat

1 Set

1 Set

1 Set

8-10 Reps

6-8 Reps

4-6 Reps

-

-

-

4

Leg Extension

3 Sets

8-10 Reps

-

5

Hip Abductor (Machine)

3 Sets

8-10 Reps

-

6

Hip Adductor (Machine)

3 Sets

8-10 Reps

-

7

Sit Up

3 Sets

-

Day 2

1

Lat Pulldown

1 Set

1 Set

1 Set

10-12 Reps

8-10 Reps

6-8 Reps

-

-

-

2

Single Arm Iso Row

3 Sets

8-10 Reps

-

3

Face Pull

1 Set

1 Set

1 Set

10-12 Reps

8-10 Reps

6-8 Reps

-

-

-

4

Bicep Curl (Dumbbell)

3 Sets

6-8 Reps

-

Day 3

1

Hip Thrust (Machine)

3 Sets

4-6 Reps

-

2

Romanian Deadlift (Dumbbell)

3 Sets

6-8 Reps

-

3

Leg Press

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

4

Seated Hamstring Curl

3 Sets

6-8 Reps

-

5

Sit Up

3 Sets

-

Day 4

1

Seated Shoulder Press (Dumbbell)

3 Sets

6-8 Reps

-

2

Incline Chest Press (Machine)

2 Sets

1 Set

6-8 Reps

4-6 Reps

-

-

3

Tricep Pushdown (Cable)

3 Sets

8-10 Reps

-

4

Overhead Tricep Extension (Cable)

3 Sets

6-8 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

6-8 Reps

-