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Willow Springs Workout

by Aric

Program Description

**Willow Springs Workout** is a comprehensive 4-week bodybuilding program designed specifically for novice lifters. With 24 sessions spread across the week, each workout lasts approximately 60 minutes, focusing on building strength and muscle definition. You'll engage in a variety of exercises, including the Abdominal Leg Lift, Chest Press, and Lat Pulldown, utilizing equipment typically found in a garage gym. This program is structured to help you progressively enhance your fitness level while ensuring effective recovery. Get ready to transform your physique and build a solid foundation for your fitness journey!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 12:17
  • Last Edited
    Feb 14, 2026 12:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Biceps
12.8%
Front Delts
11.4%
Upper Back
11.4%
Abs
10.3%
Chest
8.5%
Middle Delts
8.5%
Lats
8.5%
Quadriceps
2.8%
Hamstrings
2.8%
Calves
2.8%
Rear Delts
1.4%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Bicep Curl (Cable)
5
8 reps
-
3
Bicep Preacher
5
8 reps
-
4
Bicep Inside/Outide
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Bicep Curl (Cable)
5
8 reps
-
3
Bicep Preacher
5
8 reps
-
4
Bicep Inside/Outide
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Bicep Curl (Cable)
5
8 reps
-
3
Bicep Preacher
5
8 reps
-
4
Bicep Inside/Outide
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Bicep Curl (Cable)
5
8 reps
-
3
Bicep Preacher
5
8 reps
-
4
Bicep Inside/Outide
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Leg Extension
5
8 reps
-
3
Leg Curl
5
8 reps
-
4
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Leg Extension
5
8 reps
-
3
Leg Curl
5
8 reps
-
4
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Leg Extension
5
8 reps
-
3
Leg Curl
5
8 reps
-
4
Calf Raise (Leg Press)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Leg Extension
5
8 reps
-
3
Leg Curl
5
8 reps
-
4
Calf Raise (Leg Press)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Incline Cable Chest Press
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Incline Cable Chest Press
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Incline Cable Chest Press
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Chest Press (Machine)
5
8 reps
-
3
Incline Cable Chest Press
5
8 reps
-
4
Chest Fly (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Tricep Rope Push Down (Cable)
5
8 reps
-
3
Single Arm Overhead Tricep Extension
5
8 reps
-
4
Tricep Extension (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Tricep Rope Push Down (Cable)
5
8 reps
-
3
Single Arm Overhead Tricep Extension
5
8 reps
-
4
Tricep Extension (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Tricep Rope Push Down (Cable)
5
8 reps
-
3
Single Arm Overhead Tricep Extension
5
8 reps
-
4
Tricep Extension (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Tricep Rope Push Down (Cable)
5
8 reps
-
3
Single Arm Overhead Tricep Extension
5
8 reps
-
4
Tricep Extension (Cable)
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Lat Pulldown
5
8 reps
-
3
Seated Row (Cable)
5
8 reps
-
4
Underhand Lat Pulldown
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Lat Pulldown
5
8 reps
-
3
Seated Row (Cable)
5
8 reps
-
4
Underhand Lat Pulldown
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Lat Pulldown
5
8 reps
-
3
Seated Row (Cable)
5
8 reps
-
4
Underhand Lat Pulldown
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Lat Pulldown
5
8 reps
-
3
Seated Row (Cable)
5
8 reps
-
4
Underhand Lat Pulldown
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Lateral Raise (Dumbbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Lateral Raise (Dumbbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Lateral Raise (Dumbbell)
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abdominal Leg Lift
3
20 reps
-
2
Shoulder Press (Machine)
5
8 reps
-
3
Shrug (Barbell)
5
8 reps
-
4
Lateral Raise (Dumbbell)
5
8 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Chest Press (Machine)
5 Sets
8 Reps
-
3
Incline Cable Chest Press
5 Sets
8 Reps
-
4
Chest Fly (Cable)
5 Sets
8 Reps
-
Day 4
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
-
3
Single Arm Overhead Tricep Extension
5 Sets
8 Reps
-
4
Tricep Extension (Cable)
5 Sets
8 Reps
-
Day 5
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Lat Pulldown
5 Sets
8 Reps
-
3
Seated Row (Cable)
5 Sets
8 Reps
-
4
Underhand Lat Pulldown
5 Sets
8 Reps
-
Day 6
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Shoulder Press (Machine)
5 Sets
8 Reps
-
3
Shrug (Barbell)
5 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
5 Sets
8 Reps
-
Day 2
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Leg Extension
5 Sets
8 Reps
-
3
Leg Curl
5 Sets
8 Reps
-
4
Calf Raise (Leg Press)
5 Sets
10 Reps
-
Day 1
1
Abdominal Leg Lift
3 Sets
20 Reps
-
2
Bicep Curl (Cable)
5 Sets
8 Reps
-
3
Bicep Preacher
5 Sets
8 Reps
-
4
Bicep Inside/Outide
5 Sets
8 Reps
-