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Weekday Workout

by Jay
9 athletes joined

Program Description

Home workout, goal is to go 90kg from 95kg

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 21, 2024 08:01
  • Last Edited
    Aug 04, 2025 06:41

Summary

Unlock your potential with the Weekday Workout, a focused 4-week program designed to fit seamlessly into your busy schedule. Train four days a week, targeting major muscle groups including chest, shoulders, and arms with a mix of barbell and dumbbell exercises. Each session is crafted to push your limits, featuring high-intensity sets that will enhance strength and definition. Perfect for those looking to maximize their results in minimal time, this program is your path to a stronger, more sculpted physique.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
10.4%
Chest
9.4%
Biceps
9.4%
Upper Back
8.3%
Abs
7.8%
Middle Delts
7.8%
Lats
6.8%
Glutes
5.7%
Quadriceps
5.7%
Hamstrings
5.2%
Forearms
4.7%
Rear Delts
3.1%
Lower Back
2.1%
Adductors
1%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5