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BoostcampPNG

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 09, 2025 12:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
-