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Eli’s Workout Program

by Eli M.

Program Description

**Eli’s Workout Program** is a comprehensive 6-week training plan designed for those looking to build strength and muscle across all major muscle groups. With 24 training days packed into this program, you'll engage in a variety of exercises including barbell bench presses, leg presses, and cable flys, ensuring a balanced approach to upper and lower body development. Each session is structured to maximize your gains with progressive intensity, helping you push past your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 05:21
  • Last Edited
    Jan 26, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Chest
10%
Triceps
10%
Front Delts
10%
Upper Back
10%
Lats
10%
Biceps
8.3%
Quadriceps
7.5%
Hamstrings
7.5%
Abs
6.7%
Calves
6.7%
Glutes
5%
Middle Delts
3.3%
Abductors
2.5%
Forearms
1.7%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
3
-
3
Single Arm Row (Dumbbell)
3
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Cable)
2
-
6
Overhead Extension (Dumbbell)
2
-
7
Shoulder Press (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lat Pulldown
3
-
4
Seated Row (Cable)
3
-
5
Preacher Curl (Barbell)
2
-
6
V-Handle Tricep Pushdown (Cable)
2
-
7
Lateral Raise (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
-
2
Leg Curl
3
-
3
Abs Crunch (Machine)
2
-
4
Abs Crunch (Weighted)
2
-
5
Seated Calf Raise
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
3 Sets
-
3
Single Arm Row (Dumbbell)
3 Sets
-
4
Pull-Up (Assisted)
3 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Overhead Extension (Dumbbell)
2 Sets
-
7
Shoulder Press (Machine)
2 Sets
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Abs Crunch (Machine)
2 Sets
-
4
Abs Crunch (Weighted)
2 Sets
-
5
Seated Calf Raise
4 Sets
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Preacher Curl (Barbell)
2 Sets
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
Day 4
1
Leg Press
3 Sets
-
2
Leg Curl
3 Sets
-
3
Abs Crunch (Machine)
2 Sets
-
4
Abs Crunch (Weighted)
2 Sets
-
5
Seated Calf Raise
4 Sets
-