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BoostcampPNG

We tryin

by Jade Alexandra Waldeburg

Program Description

Get into a habit of going to the gym

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 14, 2024 07:16
  • Last Edited
    May 14, 2024 03:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
15 reps
2
Goblet Squat
2
1
5 reps
10 reps
3
Walking Lunge
2
1
8 reps
10 reps
4
Leg Extension
1
2
20 reps
25 reps
5
Good Morning
2
1
5 reps
8 reps
6
Straight Leg Calf Raise
1
1
10 reps
15 reps
7
Reverse Lunge (Bodyweight)
4
6 reps
8
Calf Raise (Bodyweight)
1
10 reps
9
Glute Kickback (Cable)
1
1
10 reps
20 reps
10
Wall Sit
3
2 reps
11
Suitcase Deadlift
1
1
88 reps
8 reps
12
Deadlift (Paused)
2
1
8 reps
10 reps
13
Hip Thrust (Dumbbell)
1
2
10 reps
15 reps
14
Glute Bridge (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
15
Romanian Deadlift (Barbell)
1
2
1
8 reps
10 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
15 reps
2
Goblet Squat
2
1
5 reps
10 reps
3
Walking Lunge
2
1
8 reps
10 reps
4
Leg Extension
1
2
20 reps
25 reps
5
Good Morning
2
1
5 reps
8 reps
6
Straight Leg Calf Raise
1
1
10 reps
15 reps
7
Reverse Lunge (Bodyweight)
4
6 reps
8
Calf Raise (Bodyweight)
1
10 reps
9
Glute Kickback (Cable)
1
1
10 reps
20 reps
10
Wall Sit
3
2 reps
11
Suitcase Deadlift
1
1
88 reps
8 reps
12
Deadlift (Paused)
2
1
8 reps
10 reps
13
Hip Thrust (Dumbbell)
1
2
10 reps
15 reps
14
Glute Bridge (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
15
Romanian Deadlift (Barbell)
1
2
1
8 reps
10 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
15 reps
20 reps
2
Goblet Squat
1
2
10 reps
15 reps
3
Walking Lunge
2
1
10 reps
12 reps
4
Leg Extension
2
1
30 reps
35 reps
5
Good Morning
2
1
10 reps
12 reps
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
7
Reverse Lunge (Bodyweight)
5
6 reps
8
Calf Raise (Bodyweight)
2
10 reps
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
10
Wall Sit
2
3
1 mins
2 mins
11
Suitcase Deadlift
3
8 reps
12
Deadlift (Paused)
3
1
8 reps
10 reps
13
Hip Thrust (Dumbbell)
2
2
10 reps
15 reps
14
Glute Bridge (Dumbbell)
1
1
2
8 reps
12 reps
10 reps
15
Romanian Deadlift (Barbell)
1
3
1
8 reps
10 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
20 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Goblet Squat
1
1
1
1
10 reps
15 reps
15 reps
101 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7.5
3
Walking Lunge
1
1
1
1
10 reps
12 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 6.5
RPE 8
4
Leg Extension
1
1
1
1
30 reps
35 reps
30 reps
10 reps
RPE 6.5
RPE 6.5
RPE 8
RPE 9.5
5
Good Morning
1
1
1
10 reps
12 reps
10 reps
RPE 6
RPE 6
RPE 7
6
Straight Leg Calf Raise
1
2
10 reps
15 reps
RPE 6.5
RPE 6.5
7
Reverse Lunge (Bodyweight)
1
3
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
8
Calf Raise (Bodyweight)
1
1
10 reps
10 reps
RPE 6.5
RPE 7.5
9
Glute Kickback (Cable)
1
1
1
10 reps
20 reps
15 reps
RPE 7
RPE 8
RPE 9.5
10
Wall Sit
1
1
1
1
1
1 mins
2 mins
2 mins
2 mins
1 mins
RPE 6.5
RPE 6.5
RPE 8
RPE 7.5
RPE 8
11
Suitcase Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
12
Deadlift (Paused)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8
RPE 7.5
13
Hip Thrust (Dumbbell)
1
2
1
10 reps
15 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
14
Glute Bridge (Dumbbell)
1
1
1
1
8 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
15
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
10 reps
12 reps
10 reps
RPE 6.5
RPE 6.5
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
15 reps
2
Power Shrug
2
15 reps
3
Wrist Curls
3
10 reps
4
Neck Flexion
1
10 reps
5
Dumbbell Row
2
1
8 reps
10 reps
6
Lat Pulldown
2
15 reps
7
Hammer Curl
2
15 reps
8
Wide Grip Lat Pulldown
1
1
1
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
2
1
15 reps
20 reps
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
15 reps
2
Power Shrug
2
15 reps
3
Wrist Curls
3
10 reps
4
Neck Flexion
1
10 reps
5
Dumbbell Row
2
1
8 reps
10 reps
6
Lat Pulldown
2
15 reps
7
Hammer Curl
2
15 reps
8
Wide Grip Lat Pulldown
1
1
1
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
2
1
15 reps
20 reps
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
2
Power Shrug
3
15 reps
3
Wrist Curls
4
10 reps
4
Neck Flexion
2
10 reps
5
Dumbbell Row
3
1
8 reps
10 reps
6
Lat Pulldown
3
15 reps
7
Hammer Curl
3
15 reps
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
2
Power Shrug
3
15 reps
3
Wrist Curls
4
10 reps
4
Neck Flexion
2
10 reps
5
Dumbbell Row
3
1
8 reps
10 reps
6
Lat Pulldown
3
15 reps
7
Hammer Curl
3
15 reps
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
2
Power Shrug
3
15 reps
3
Wrist Curls
4
10 reps
4
Neck Flexion
2
10 reps
5
Dumbbell Row
3
1
8 reps
10 reps
6
Lat Pulldown
3
15 reps
7
Hammer Curl
3
15 reps
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
15 reps
2
Power Shrug
3
15 reps
3
Wrist Curls
4
10 reps
4
Neck Flexion
2
10 reps
5
Dumbbell Row
3
1
8 reps
10 reps
6
Lat Pulldown
3
15 reps
7
Hammer Curl
3
15 reps
8
Wide Grip Lat Pulldown
1
1
2
15 reps
25 reps
20 reps
9
Reverse Pec Deck
1
3
1
15 reps
20 reps
25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
5 reps
2
Wall Press Dead Bug
3
5 reps
3
Plank Walkout
4
5 reps
4
Wood Chop
2
15 reps
5
Kettlebell Halo
3
10 reps
6
Windshield Wipers
2
20 reps
7
Landmine Oblique Twist
2
10 reps
8
Cat Cow Stretch
1
20 reps
9
Push Up (Knees)
3
10 reps
10
Turkish Get Up
2
5 reps
11
90-90s
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
3
5 reps
2
Wall Press Dead Bug
3
5 reps
3
Plank Walkout
4
5 reps
4
Wood Chop
2
15 reps
5
Kettlebell Halo
3
10 reps
6
Windshield Wipers
2
20 reps
7
Landmine Oblique Twist
2
10 reps
8
Cat Cow Stretch
1
20 reps
9
Push Up (Knees)
3
10 reps
10
Turkish Get Up
2
5 reps
11
90-90s
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
2
Wall Press Dead Bug
4
5 reps
3
Plank Walkout
5
5 reps
4
Wood Chop
2
1
15 reps
101 reps
5
Kettlebell Halo
4
10 reps
6
Windshield Wipers
2
1
20 reps
15 reps
7
Landmine Oblique Twist
3
10 reps
8
Cat Cow Stretch
2
20 reps
9
Push Up (Knees)
4
10 reps
10
Turkish Get Up
3
5 reps
11
90-90s
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
2
Wall Press Dead Bug
4
5 reps
3
Plank Walkout
5
5 reps
4
Wood Chop
2
1
15 reps
101 reps
5
Kettlebell Halo
4
10 reps
6
Windshield Wipers
2
1
20 reps
15 reps
7
Landmine Oblique Twist
3
10 reps
8
Cat Cow Stretch
2
20 reps
9
Push Up (Knees)
4
10 reps
10
Turkish Get Up
3
5 reps
11
90-90s
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
2
Wall Press Dead Bug
4
5 reps
3
Plank Walkout
5
5 reps
4
Wood Chop
2
1
15 reps
101 reps
5
Kettlebell Halo
4
10 reps
6
Windshield Wipers
2
1
20 reps
15 reps
7
Landmine Oblique Twist
3
10 reps
8
Cat Cow Stretch
2
20 reps
9
Push Up (Knees)
4
10 reps
10
Turkish Get Up
3
5 reps
11
90-90s
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Roman Chair Sit Up
4
5 reps
2
Wall Press Dead Bug
4
5 reps
3
Plank Walkout
5
5 reps
4
Wood Chop
2
1
15 reps
101 reps
5
Kettlebell Halo
4
10 reps
6
Windshield Wipers
2
1
20 reps
15 reps
7
Landmine Oblique Twist
3
10 reps
8
Cat Cow Stretch
2
20 reps
9
Push Up (Knees)
4
10 reps
10
Turkish Get Up
3
5 reps
11
90-90s
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
25 mins
2
Cat Cow Stretch
1
20 reps
3
World's Greatest Stretch
2
20 reps
4
Hamstring Stretch with Rotation
1
15 reps
Week 1
1 / 6 Weeks
Day 2
1
High Row
2 Sets
15 Reps
2
Power Shrug
2 Sets
15 Reps
3
Wrist Curls
3 Sets
10 Reps
4
Neck Flexion
1 Set
10 Reps
5
Dumbbell Row
2 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
2 Sets
15 Reps
7
Hammer Curl
2 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
2 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
15 Reps
2
Goblet Squat
2 Sets
1 Set
5 Reps
10 Reps
3
Walking Lunge
2 Sets
1 Set
8 Reps
10 Reps
4
Leg Extension
1 Set
2 Sets
20 Reps
25 Reps
5
Good Morning
2 Sets
1 Set
5 Reps
8 Reps
6
Straight Leg Calf Raise
1 Set
1 Set
10 Reps
15 Reps
7
Reverse Lunge (Bodyweight)
4 Sets
6 Reps
8
Calf Raise (Bodyweight)
1 Set
10 Reps
9
Glute Kickback (Cable)
1 Set
1 Set
10 Reps
20 Reps
10
Wall Sit
3 Sets
2 Reps
11
Suitcase Deadlift
1 Set
1 Set
88 Reps
8 Reps
12
Deadlift (Paused)
2 Sets
1 Set
8 Reps
10 Reps
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
15
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
Day 3
1
Roman Chair Sit Up
3 Sets
5 Reps
2
Wall Press Dead Bug
3 Sets
5 Reps
3
Plank Walkout
4 Sets
5 Reps
4
Wood Chop
2 Sets
15 Reps
5
Kettlebell Halo
3 Sets
10 Reps
6
Windshield Wipers
2 Sets
20 Reps
7
Landmine Oblique Twist
2 Sets
10 Reps
8
Cat Cow Stretch
1 Set
20 Reps
9
Push Up (Knees)
3 Sets
10 Reps
10
Turkish Get Up
2 Sets
5 Reps
11
90-90s
3 Sets
8 Reps