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Endomorph to V-shape | Weight loss and Fitness

by Abdullah
1 athletes joined

Program Description

Transform your physique in just one week with the "Endomorph to V-shape" program, designed specifically for those looking to shed pounds and build strength. This intense 5-day routine combines cardio and resistance training to sculpt your upper body while promoting overall fat loss. Each session targets key muscle groups, ensuring you develop that coveted V-taper look. Get ready to push your limits and achieve results that will leave you feeling stronger and more confident than ever!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 03:05
  • Last Edited
    Mar 28, 2026 05:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Middle Delts
10%
Triceps
10%
Rear Delts
10%
Upper Back
9.7%
Cardio
7.3%
Lats
6.7%
Chest
6%
Quadriceps
6%
Hamstrings
6%
Glutes
5%
Biceps
4.3%
Abductors
3%
Calves
2%
Forearms
1%
Lower Back
1%
Abs
1%
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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
Treadmill
1
5 mins
-
2
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
4
Rear Delt Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Face Pull
1
2
15 reps
10 reps
-
-
6
Elliptical
1
10 mins
-
7
Treadmill
1
15 mins
5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Incline Chest Press (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Bicep Curl (Machine)
2
1
12 reps
10 reps
-
-
7
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Elliptical
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
5%
2
Elliptical
1
15 mins
-
3
Cycling
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Face Pull
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
18 reps
15 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Treadmill
1 Set
5 mins
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Face Pull
1 Set
2 Sets
15 Reps
10 Reps
-
-
6
Elliptical
1 Set
10 mins
-
7
Treadmill
1 Set
15 mins
5%
Day 2
1
Treadmill
1 Set
5 mins
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Bicep Curl (Machine)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Elliptical
1 Set
15 mins
-
Day 3
1
Treadmill
1 Set
20 mins
5%
2
Elliptical
1 Set
15 mins
-
3
Cycling
1 Set
10 mins
-
Day 4
1
Cycling
1 Set
5 mins
-
2
Wide Grip Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Elliptical
1 Set
15 mins
-
Day 5
1
Treadmill
1 Set
10 mins
-
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
15 Reps
-
-