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UR A LOSRE

by Gill

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2026 03:39
  • Last Edited
    Jan 11, 2026 03:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Hamstrings
10.8%
Glutes
10%
Quadriceps
9.3%
Triceps
7.7%
Lats
7.7%
Biceps
6.9%
Chest
6.2%
Front Delts
6.2%
Abs
6.2%
Abductors
4.6%
Rear Delts
3.1%
Calves
3.1%
Cardio
2.1%
Forearms
1.5%
Middle Delts
1.5%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Cable Crunch
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Self Propelled Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Face Pull
3
12 reps
-
5
Pull-Up (Assisted)
3
12 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Cycling
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Leg Curl
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Calf Raise (Machine)
3
12 reps
-
5
Hip Adductor (Machine)
3
12 reps
-
6
Cycling
1
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Glute Kickback
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Self Propelled Treadmill
1 Set
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Treadmill
1 Set
-
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Cycling
1 Set
-