BODY RECOMP - PEACH
MY PERSONAL WORKOUT PROGRAM, BUT WOULD LOVE SOMEONE TO TRY IT OUT AND GIVE THEIR THOUGHTS.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 2 | Step-Up (Weighted) | 4 | 12–15 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 13–15 reps |
| 1 | 10–12 reps | ||
| 4 | Calf Raise (Leg Press) | 3 | 18–20 reps |
| 1 | 13–15 reps | ||
| 5 | Single Arm Row (Dumbbell) | 3 | 12–15 reps |
| 1 | 10–12 reps | ||
| 6 | Hip Adductor (Machine) | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sumo Deadlift (Dumbbell) | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 2 | Hip Thrust (Machine) | 1 | 20–25 reps |
| 1 | 18–20 reps | ||
| 1 | 15–18 reps | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 4 | Leg Extension | 3 | 20–25 reps |
| 5 | Lateral Pushdown (Cable) | 3 | 15–18 reps |
| 1 | 10–12 reps | ||
| 6 | Face Pull | 3 | 15–18 reps |
| 1 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10–15 reps |
| 2 | Bent Over Row (Barbell) | 4 | 10–15 reps |
| 3 | Inverted Row | 4 | 8–10 reps |
| 4 | Push Up | 4 | — |
| 5 | Lateral Raise (Cable) | 4 | 12–15 reps |
| 6 | Bicep Curl (Cable) | 4 | 12–15 reps |
| 7 | Chest Fly (Machine) | 4 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 12–15 reps |
| 1 | 8–11 reps | ||
| 2 | Reverse Lunge (Dumbbell) | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 3 | Hyperextension | 3 | 15–20 reps |
| 4 | Lying Leg Curl | 3 | 13–15 reps |
| 5 | Hip Abductor (Machine) | 4 | 15–20 reps |
| 6 | Glute Kickback | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 3 | 12–15 reps |
| 1 | 10–12 reps | ||
| 2 | Lat Pulldown | 3 | 12–15 reps |
| 1 | 10–12 reps | ||
| 3 | Decline Chest Press | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 4 | Incline Chest Press (Machine) | 3 | 12–15 reps |
| 1 | 8–10 reps | ||
| 5 | Bicep Curl (EZ Bar) | 4 | 10–12 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 10–12 reps |
| 7 | Kettlebell Swing | 3 | 12–15 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BODY RECOMP - PEACH is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BODY RECOMP - PEACH is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BODY RECOMP - PEACH is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
