Program Description
So Tash and Syd can do the same thing. You can join if ya want.
Program Overview
- LevelIntermediate
- GoalBuild Muscle, Women's, Muscle, Strength
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 17, 2026 10:42
- Last EditedMar 23, 2026 04:28
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.7%
Glutes
13.5%
Quadriceps
12.2%
Abs
11.8%
Chest
8.2%
Lats
7.3%
Front Delts
5.7%
Triceps
5.7%
Upper Back
4.9%
Lower Back
4.1%
Adductors
2.9%
Biceps
2.4%
Middle Delts
2.4%
Abductors
1.6%
Rear Delts
1.2%
Forearms
1.2%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
12 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Machine)
4
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Dumbbell Bench Pullover
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Russian Twist
3
15 reps
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
4
8 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Back Extension
3
12 reps
-
5
Side Plank
3
30-60 secs
-
Unlock with
by subscribing on the Boostcamp appPRO
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3
Goblet Squat3 Sets
12 Reps
-
4
Chest Fly (Dumbbell)3 Sets
12 Reps
-
5
Plank3 Sets
30-60 secs
-
Day 2
1
Leg Press (Machine)4 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Dumbbell Bench Pullover3 Sets
12 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Russian Twist3 Sets
15 Reps
-
Day 3
1
Sumo Deadlift (Dumbbell)4 Sets
8 Reps
-
2
Chest Press (Machine)4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Back Extension3 Sets
12 Reps
-
5
Side Plank3 Sets
30-60 secs
-