logo
BoostcampPNG

Antl

by Prayash P.

Program Description

Beginners

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 03:20
  • Last Edited
    Sep 29, 2025 05:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Chest
11.1%
Glutes
10.7%
Abs
10.4%
Triceps
8.7%
Hamstrings
8.4%
Front Delts
6.4%
Upper Back
6%
Lats
5.9%
Lower Back
5.2%
Biceps
5%
Middle Delts
2.6%
Other
2.4%
Adductors
1.8%
Forearms
0.6%
Abductors
0.6%
Rear Delts
0.6%
Calves
0.3%
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
2
12 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Pistol Squat
3
10 reps
-
5
Jumping Jack
4
10 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Jumping Jack
4
10 reps
-
5
Leg Raise (Captain's Chair)
3
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
8 reps
-
3
Front Squat (Dumbbell)
4
12 reps
-
4
Forward Jump
3
8 reps
-
5
Russian Twist (Dumbbell)
3
20 reps
-
6
Leg Raise (Captain's Chair)
2
1
20 reps
2 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Vertical Jump
4
12 reps
-
5
Pistol Squat
2
10 reps
-
6
Leg Raise (Captain's Chair)
2
1
20 reps
2 reps
-
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Vertical Jump
4
12 reps
-
5
Pistol Squat
2
10 reps
-
6
Leg Raise (Captain's Chair)
2
1
20 reps
2 reps
-
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
One Arm Lateral Raise (Dumbbell)
2
20 reps
-
7
Hyperextension
3
10 reps
-
8
Abs Crunch (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Push Up
1
-
7
Hyperextension
3
10 reps
-
8
Abs Crunch (Machine)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Pec Fly (Dumbbell)
4
12 reps
-
5
Hyperextension
3
10 reps
-
6
Abs Crunch (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Pec Fly (Dumbbell)
3
12 reps
-
4
Cable Crossover
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hyperextension
3
10 reps
-
7
Bench Press (Close Grip)
3
5 reps
-
8
Abs Crunch (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Push Up
2
-
6
Hyperextension
3
10 reps
-
7
Abs Crunch (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Push Up
2
-
6
Hyperextension
3
10 reps
-
7
Abs Crunch (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Push Up
1
-
7
Hyperextension
3
10 reps
-
8
Abs Crunch (Machine)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Single Arm Overhead Tricep Extension
3
10 reps
-
6
Push Up
1
-
7
Hyperextension
3
10 reps
-
8
Abs Crunch (Machine)
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
5
12 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Straight Arm Pulldown
4
12 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Good Morning
3
10 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown
5
8 reps
-
4
Vertical Jump
3
10 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Leg Press
3
10 reps
-
3
Lat Pulldown
5
8 reps
-
4
Vertical Jump
3
10 reps
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
5
12 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Pull-Up (Assisted)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Bicep Curl (EZ Bar)
5
12 reps
-
6
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Incline Tricep Extension (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
6
One Arm Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
7
Hyperextension
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
4 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Plank
1 Set
-
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Press
2 Sets
12 Reps
-
3
Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Pistol Squat
3 Sets
10 Reps
-
5
Jumping Jack
4 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-