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by Lauren R.

Program Description

yes

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
May 19, 2025 07:59

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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

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

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

-

-

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

-

-