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Fi’s Workoutz (1)

by Fatema S.
4.0
(1 rating)

Program Description

Myself

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jul 21, 2025 03:58
  • Last Edited
    Jul 23, 2025 09:51

Summary

Embark on an 8-week transformation journey with Fi’s Workoutz! This dynamic program combines strength, HIIT, and core workouts, structured over five days each week to maximize your results. Engage in targeted exercises for your upper body, glutes, and core, utilizing a full gym setup to build strength and endurance. Get ready to push your limits and redefine your fitness goals with a balanced mix of bodyweight and weighted movements that will challenge and inspire you every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Glutes
21%
Hamstrings
13.9%
Abs
13.8%
Quadriceps
12.4%
Triceps
5.8%
Lower Back
5.3%
Middle Delts
5.3%
Stretching
3.8%
Front Delts
3.8%
Upper Back
2.8%
Abductors
2.6%
Lats
2.5%
Chest
2.5%
Cardio
2.5%
Biceps
1%
Rear Delts
0.8%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Single Leg Press
3
8 reps
-
3
Hip Abductor (Machine)
3
8 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Standing Cable Abductors
2
10 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Side Plank
2
30 mins
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Standing Cable Abductors
2
10 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Side Plank
2
30 mins
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Standing Cable Abductors
2
10 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Side Plank
2
30 mins
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Standing Cable Abductors
2
10 reps
-
4
Frog Pump
2
12 reps
-
5
Dead Bug
2
40 mins
-
6
Side Plank
2
30 mins
-
7
Abs Crunch (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Knee Raise (Captain's Chair)
3
12 reps
-
3
Side Plank
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Knee Raise (Captain's Chair)
3
12 reps
-
3
Side Plank
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Knee Raise (Captain's Chair)
3
12 reps
-
3
Side Plank
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Knee Raise (Captain's Chair)
3
12 reps
-
3
Side Plank
2
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Push Up (Incline)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Glute-Ham Raise
3
12 reps
-
3
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Glute-Ham Raise
3
12 reps
-
3
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Glute-Ham Raise
3
12 reps
-
3
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
2
Glute-Ham Raise
3
12 reps
-
3
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
65 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Hack Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Hack Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Hack Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
5
Hack Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Back Extension (Weighted)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Arm Circle
1 Set
30 mins
-
2
Overhead Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
3
Pull-Up (Assisted)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Push Up (Incline)
2 Sets
15 Reps
-
Day 4
1
Cardio (LISS)
1 Set
65 mins
-
2
Glute-Ham Raise
3 Sets
12 Reps
-
3
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Back Extension (Weighted)
3 Sets
15 Reps
-
5
Hack Squat
3 Sets
8 Reps
-
Day 1
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Single Leg Press
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
3 Sets
8 Reps
-
4
Frog Pump
2 Sets
12 Reps
-
5
Dead Bug
2 Sets
40 mins
-
6
Decline Crunch
3 Sets
12 Reps
-
Day 2
1
Cardio (LISS)
1 Set
65 mins
-
2
Knee Raise (Captain's Chair)
3 Sets
12 Reps
-
3
Side Plank
2 Sets
30 mins
-