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TEST1

by Jason C.

Program Description

trial and error

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 05, 2025 03:59
  • Last Edited
    Jun 18, 2025 07:59

Summary

Embark on a transformative 4-week journey with TEST1, a focused program designed for those ready to elevate their upper and lower body strength. Committing just 2 days a week, you'll engage in a balanced mix of bodyweight exercises, barbell lifts, and machine work, ensuring comprehensive muscle development. Each session incorporates essential movements like the bench press, leg press, and targeted arm workouts, all while emphasizing proper stretching and cardio to enhance recovery and endurance. Get ready to build strength and confidence in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 reps
-
2
Cardio
1
10-30 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
1-5 reps
-
-
4
Bicep Curl (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
5
Lateral Raise (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
6
Tricep Pushdown (Cable)
1
1
1
5-10 reps
5-8 reps
1-5 reps
-
-
-
7
Chest Fly (Machine)
1
1
1
8-12 reps
5-8 reps
1-8 reps
-
-
-
8
Pull-Up (Bodyweight)
3
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 reps
-
2
Cardio
1
10-30 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
1-5 reps
-
-
4
Bicep Curl (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
5
Lateral Raise (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
6
Tricep Pushdown (Cable)
1
1
1
5-10 reps
5-8 reps
1-5 reps
-
-
-
7
Chest Fly (Machine)
1
1
1
8-12 reps
5-8 reps
1-8 reps
-
-
-
8
Pull-Up (Bodyweight)
3
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 reps
-
2
Cardio
1
10-30 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
1-5 reps
-
-
4
Bicep Curl (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
5
Lateral Raise (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
6
Tricep Pushdown (Cable)
1
1
1
5-10 reps
5-8 reps
1-5 reps
-
-
-
7
Chest Fly (Machine)
1
1
1
8-12 reps
5-8 reps
1-8 reps
-
-
-
8
Pull-Up (Bodyweight)
3
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 reps
-
2
Cardio
1
10-30 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
1-5 reps
-
-
4
Bicep Curl (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
5
Lateral Raise (Dumbbell)
2
1
5-8 reps
1-5 reps
-
-
6
Tricep Pushdown (Cable)
1
1
1
5-10 reps
5-8 reps
1-5 reps
-
-
-
7
Chest Fly (Machine)
1
1
1
8-12 reps
5-8 reps
1-8 reps
-
-
-
8
Pull-Up (Bodyweight)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
3
10-12 reps
1-12 reps
-
-
2
Hamstring Curl
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
3
Leg Extension
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
4
Leg Press
1
1
1
5-8 reps
1-8 reps
1-5 reps
-
-
-
5
Bent Over Row (Dumbbell)
2
1
8 reps
5 reps
-
-
6
Standing Pullover (Cable)
2
1-10 reps
-
7
Cardio
1
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
3
10-12 reps
1-12 reps
-
-
2
Hamstring Curl
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
3
Leg Extension
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
4
Leg Press
1
1
1
5-8 reps
1-8 reps
1-5 reps
-
-
-
5
Bent Over Row (Dumbbell)
2
1
8 reps
5 reps
-
-
6
Standing Pullover (Cable)
2
1-10 reps
-
7
Cardio
1
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
3
10-12 reps
1-12 reps
-
-
2
Hamstring Curl
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
3
Leg Extension
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
4
Leg Press
1
1
1
5-8 reps
1-8 reps
1-5 reps
-
-
-
5
Bent Over Row (Dumbbell)
2
1
8 reps
5 reps
-
-
6
Standing Pullover (Cable)
2
1-10 reps
-
7
Cardio
1
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
3
10-12 reps
1-12 reps
-
-
2
Hamstring Curl
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
3
Leg Extension
1
1
1
3
10-12 reps
8-10 reps
5-8 reps
1-12 reps
-
-
-
-
4
Leg Press
1
1
1
5-8 reps
1-8 reps
1-5 reps
-
-
-
5
Bent Over Row (Dumbbell)
2
1
8 reps
5 reps
-
-
6
Standing Pullover (Cable)
2
1-10 reps
-
7
Cardio
1
10-30 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 Reps
-
2
Cardio
1 Set
10-30 Reps
-
3
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
1-5 Reps
-
-
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
1-5 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
5-8 Reps
1-5 Reps
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-8 Reps
1-5 Reps
-
-
-
7
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
5-8 Reps
1-8 Reps
-
-
-
8
Pull-Up (Bodyweight)
3 Sets
2 Reps
-
Day 2
1
Stretching
3 Sets
3 Sets
10-12 Reps
1-12 Reps
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
1-12 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
1-12 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
5-8 Reps
1-8 Reps
1-5 Reps
-
-
-
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
5 Reps
-
-
6
Standing Pullover (Cable)
2 Sets
1-10 Reps
-
7
Cardio
1 Set
10-30 Reps
-