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BoostcampPNG

Sunny’s Personal Workout

by Christien H.
1 athletes joined

Program Description

For Sunny to gain muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 10, 2024 04:20
  • Last Edited
    Jun 18, 2025 11:33

Summary

Sunny’s Personal Workout is a dynamic 12-week program designed to elevate your fitness journey with five targeted training sessions each week. This comprehensive plan focuses on building strength and muscle through a mix of machine, barbell, and dumbbell exercises, including classics like the Overhead Press and Deadlift. Whether you're at home or in the gym, you'll engage major muscle groups while honing your technique with guided video demonstrations. Get ready to push your limits and achieve your fitness goals with a structured approach that keeps you motivated every step of the way!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Good Morning
4
15 reps
-
4
Split Squat (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Lat Pulldown
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Bench Press (Barbell)
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Good Morning
4 Sets
15 Reps
-
4
Split Squat (Dumbbell)
4 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Good Morning
4 Sets
15 Reps
-
4
Split Squat (Dumbbell)
4 Sets
15 Reps
-
Day 5
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
10 Reps
-
Day 3
1
Overhead Press (Machine)
4 Sets
10 Reps
-
2
Bent Over Row (Barbell)
4 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
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5
Bench Press (Barbell)
4 Sets
10 Reps
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