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by Jaro

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Mar 24, 2026 10:42
  • Last Edited
    Mar 24, 2026 10:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
21.9%
Rear Delts
16.4%
Middle Delts
11%
Lats
11%
Biceps
11%
Abs
11%
Front Delts
8.2%
Forearms
8.2%
Cardio
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 1
2
Y Raise (Dumbbell)
4
10 reps
RPE 4
3
I, Y, T (IYT) Raise
4
10 reps
RPE 4
4
Cable Shoulder Rotation
4
10 reps
RPE 1
5
Face Pull
4
10 reps
RPE 1
6
Lat Pulldown
4
10 reps
RPE 1
7
Seated Row (Cable)
4
10 reps
RPE 1
8
Partial Lateral Raise (Cable)
4
10 reps
RPE 1
9
Hammer Curl (Dumbbell)
4
10 reps
RPE 1
10
Leg Raise (Captain's Chair)
4
10 reps
RPE 1
11
Abs Crunch (Bodyweight)
4
10 reps
RPE 1
12
Farmer's Walk (Weighted)
4
10 reps
RPE 1
Week 1
1 / 1 Weeks
Day 1
1
Cardio
1 Set
5 mins
@1
2
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@4
@4
@4
@4
3
I, Y, T (IYT) Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@4
@4
@4
@4
4
Cable Shoulder Rotation
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
5
Face Pull
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
6
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
7
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
8
Partial Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
10
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
11
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1
12
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@1
@1
@1
@1