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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
    Oct 04, 2025 01:07

Summary

**Antl** is an 8-week strength training program designed for those ready to build muscle and enhance overall fitness. With three focused sessions each week, you'll target major muscle groups, including chest, back, and arms, through a combination of barbell and dumbbell exercises. Each workout is structured to maximize intensity and results, featuring essential lifts like the bench press and deadlift. Get ready to push your limits and see significant gains in strength and definition!
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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
-