Program Description
Myself
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedJul 09, 2025 12:38
- Last EditedJul 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!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Circle1 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 Press3 Sets
8 Reps
-
3
Seated Hamstring Curl3 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 Abductors2 Sets
10 Reps
-
4
Frog Pump2 Sets
12 Reps
-
5
Dead Bug2 Sets
40 mins
-
6
Side Plank2 Sets
30 mins
-
7
Abs Crunch (Weighted)2 Sets
15 Reps
-