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Adria

by Alexis Capelle
2 athletes joined

Program Description

Goooo

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 07:05
  • Last Edited
    Nov 24, 2025 03:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Triceps
12.2%
Front Delts
10.9%
Glutes
9.7%
Hamstrings
8.9%
Abs
7.4%
Biceps
7.1%
Chest
6.5%
Upper Back
5.9%
Lats
4.9%
Rear Delts
3.6%
Middle Delts
3.2%
Forearms
2.4%
Calves
2.4%
Lower Back
1%
Adductors
0.8%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Row
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Bayesian Curl
3
15 reps
-
2B
Push Up
3
10 reps
-
2C
Tricep Pushdown (Cable)
3
15 reps
-
3A
Preacher Curl (Dumbbell)
3
15 reps
-
3B
Straight Leg Calf Raise
3
20 reps
-
3C
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Y Raise (Dumbbell)
3
15 reps
-
2A
Military Press (Barbell)
1
-
2B
Squat (Barbell)
2
12 reps
-
3A
Reverse Abs Crunch (Bodyweight)
2
10 reps
-
3B
Lying Leg Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Leg Press
3
12 reps
-
3A
Step-Up (Weighted)
2
8 reps
-
3B
Bench Press (Barbell)
2
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5A
Side Plank with Reach Through
3
10 reps
-
5B
Squat Thruster
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dumbbell Row
3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2A
Bayesian Curl
3 Sets
15 Reps
-
2B
Push Up
3 Sets
10 Reps
-
2C
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
3A
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
3B
Straight Leg Calf Raise
3 Sets
20 Reps
-
3C
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
1B
Y Raise (Dumbbell)
3 Sets
15 Reps
-
2A
Military Press (Barbell)
1 Set
-
2B
Squat (Barbell)
2 Sets
12 Reps
-
3A
Reverse Abs Crunch (Bodyweight)
2 Sets
10 Reps
-
3B
Lying Leg Curl
2 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3A
Step-Up (Weighted)
2 Sets
8 Reps
-
3B
Bench Press (Barbell)
2 Sets
10 Reps
-
4
Deadlift (Barbell)
3 Sets
10 Reps
-
5A
Side Plank with Reach Through
3 Sets
10 Reps
-
5B
Squat Thruster
3 Sets
8 Reps
-