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Fi’s Workoutz

by Fatema S.

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 09, 2025 12:38
  • Last Edited
    Jul 10, 2025 08:29

Summary

Fi’s Workoutz is an 8-week program designed to transform your fitness routine with five dynamic training days each week. This program focuses on building strength and endurance through a variety of workouts, including upper body, glutes, and high-intensity interval training (HIIT). With a full gym setup, you'll engage in exercises like barbell hip thrusts, assisted pull-ups, and targeted cardio sessions, ensuring a comprehensive approach to muscle development and fat loss. Get ready to challenge yourself and achieve your fitness goals with structured, effective workouts tailored for everyday lifters!
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.8%
Hamstrings
12.4%
Quadriceps
12.4%
Abs
10.6%
Triceps
6.8%
Middle Delts
6.2%
Lower Back
5.3%
Stretching
4.4%
Front Delts
4.4%
Upper Back
3.2%
Lats
2.9%
Chest
2.9%
Cardio
2.9%
Biceps
1.2%
Rear Delts
0.9%
Abductors
0.9%
Forearms
0.6%
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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
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 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
-
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 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
-
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 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
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
-
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 5
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 2
1
Cardio (LISS)
1 Set
65 mins
-
Day 4
1
Cardio (LISS)
1 Set
65 mins
-
Day 1
1
Step-Up (Weighted)
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Standing Cable Abductors
2 Sets
10 Reps
-
4
Frog Pump
2 Sets
12 Reps
-
5
Dead Bug
2 Sets
40 mins
-
6
Side Plank
2 Sets
30 mins
-
7
Abs Crunch (Weighted)
2 Sets
15 Reps
-