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by Lauren R.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 04:31
  • Last Edited
    Jun 18, 2025 12:33

Summary

Dive into this dynamic 1-week workout program designed for those ready to elevate their fitness game! Comprising 5 days of engaging exercises, this plan combines bodyweight movements, machine workouts, and cardio to target every muscle group effectively. From strengthening your legs with squats and leg presses to enhancing your core with planks and Russian twists, each session is crafted to boost your strength and endurance. With a full gym setup, you’ll have all the tools necessary to maximize your results and stay motivated throughout the week!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Treadmill
1
5 mins
-
3
Squat (Bodyweight)
1
10 reps
-
4
Leg Press
1
2
12 reps
10 reps
-
-
5
Glute Bridge Hold
12
-
6
Chest Press (Machine)
3
10 reps
-
7
Pec Deck (Machine)
1
2
12 reps
10 reps
-
-
8
Push Up
2
-
9
Cable Crunch
3
15 reps
-
10
Plank
1
1
45 mins
30 mins
-
-
11
Russian Twist
2
20 reps
-
12
Stretching
1
5 mins
-
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Stationary bike
1
5 mins
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Back Extension
2
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
2
10 reps
-
8
Overhead Tricep Extension (Cable)
2
10 reps
-
9
Walk
1
20 mins
-
10
Elliptical
1
20 mins
-
11
Stationary bike
2
1
5 mins
10 mins
-
-
Week 1
1 / 1 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Treadmill
1 Set
5 mins
-
3
Squat (Bodyweight)
1 Set
10 Reps
-
4
Leg Press
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Glute Bridge Hold
12 Sets
-
6
Chest Press (Machine)
3 Sets
10 Reps
-
7
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
10 Reps
-
-
8
Push Up
2 Sets
-
9
Cable Crunch
3 Sets
15 Reps
-
10
Plank
1 Set
1 Set
45 mins
30 mins
-
-
11
Russian Twist
2 Sets
20 Reps
-
12
Stretching
1 Set
5 mins
-
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
1
Stretching
1 Set
5 mins
-
2
Stationary bike
1 Set
5 mins
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Back Extension
2 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
2 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
9
Walk
1 Set
20 mins
-
10
Elliptical
1 Set
20 mins
-
11
Stationary bike
2 Sets
1 Set
5 mins
10 mins
-
-