Program Description
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Program Overview
- LevelNovice
- GoalAthletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedDec 15, 2025 08:33
- Last EditedFeb 09, 2026 05:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
13.2%
Hamstrings
12.5%
Triceps
9.3%
Abs
8.8%
Biceps
6.1%
Front Delts
5.9%
Upper Back
5.4%
Lats
5.4%
Lower Back
4.2%
Chest
3.9%
Calves
3.9%
Adductors
3.2%
Forearms
2.5%
Middle Delts
2%
Other
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
1
8 reps
RPE 8
RPE 8
1B
Chest Supported Row (Dumbbell)
3
1
10 reps
-
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
1
8 reps
RPE 7
RPE 7
3A
Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Standing Calf Raise
3
1
12 reps
RPE 7
RPE 7
4A
Tricep Extension (Cable)
3
1
12 reps
-
-
4B
Bicep Curl (Barbell)
3
1
12 reps
-
-
4C
Plank
3
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
1
8 reps
RPE 8
RPE 8
1B
Chest Supported Row (Dumbbell)
3
1
10 reps
-
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
1
8 reps
RPE 7
RPE 7
3A
Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Standing Calf Raise
3
1
12 reps
RPE 7
RPE 7
4A
Tricep Extension (Cable)
3
1
12 reps
-
-
4B
Bicep Curl (Barbell)
3
1
12 reps
-
-
4C
Plank
3
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
1
8 reps
RPE 8
RPE 8
1B
Chest Supported Row (Dumbbell)
3
1
10 reps
-
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
1
8 reps
RPE 7
RPE 7
3A
Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Standing Calf Raise
3
1
12 reps
RPE 7
RPE 7
4A
Tricep Extension (Cable)
3
1
12 reps
-
-
4B
Bicep Curl (Barbell)
3
1
12 reps
-
-
4C
Plank
3
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
3
1
8 reps
RPE 8
RPE 8
1B
Chest Supported Row (Dumbbell)
3
1
10 reps
-
-
2A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2B
Bench Press (Dumbbell)
3
1
8 reps
RPE 7
RPE 7
3A
Split Squat (Dumbbell)
3
6 reps
RPE 7
3B
Standing Calf Raise
3
1
12 reps
RPE 7
RPE 7
4A
Tricep Extension (Cable)
3
1
12 reps
-
-
4B
Bicep Curl (Barbell)
3
1
12 reps
-
-
4C
Plank
3
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
30 mins
-
2
Run
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
30 mins
-
2
Run
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
30 mins
-
2
Run
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ball Work
1
30 mins
-
2
Run
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
5 reps
-
1B
Push Up
3
1
10 reps
-
-
2A
Step-Up (Weighted)
3
6 reps
-
2B
Pull-Up (Bodyweight)
3
1
8 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
5
Paloff Press
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
5 reps
-
1B
Push Up
3
1
10 reps
-
-
2A
Step-Up (Weighted)
3
6 reps
-
2B
Pull-Up (Bodyweight)
3
1
8 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
5
Paloff Press
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
5 reps
-
1B
Push Up
3
1
10 reps
-
-
2A
Step-Up (Weighted)
3
6 reps
-
2B
Pull-Up (Bodyweight)
3
1
8 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
5
Paloff Press
3
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
5 reps
-
1B
Push Up
3
1
10 reps
-
-
2A
Step-Up (Weighted)
3
6 reps
-
2B
Pull-Up (Bodyweight)
3
1
8 reps
-
-
3
Hip Thrust (Barbell)
3
8 reps
-
4
Copenhagen Plank
3
20 mins
-
5
Paloff Press
3
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
-
2
Hip Airplanes
1
-
3
Spine Mobility 1
1
-
4
Spine Mobility 2
1
-
5
Ankle Mobility
1
-
6
Shoulder Mobility 1
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
-
2
Hip Airplanes
1
-
3
Spine Mobility 1
1
-
4
Spine Mobility 2
1
-
5
Ankle Mobility
1
-
6
Shoulder Mobility 1
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
-
2
Hip Airplanes
1
-
3
Spine Mobility 1
1
-
4
Spine Mobility 2
1
-
5
Ankle Mobility
1
-
6
Shoulder Mobility 1
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
-
2
Hip Airplanes
1
-
3
Spine Mobility 1
1
-
4
Spine Mobility 2
1
-
5
Ankle Mobility
1
-
6
Shoulder Mobility 1
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
6 reps
-
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
1
8 reps
-
-
2B
Overhead Press (Dumbbell)
3
1
8 reps
-
-
3A
Reverse Lunge (Barbell)
3
6 reps
-
3B
Standing Calf Raise
3
1
15 reps
-
-
4A
Deadbug
3
8 reps
-
4B
Bicep Curl (Barbell)
3
12 reps
-
4C
Skull Crusher (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
6 reps
-
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
1
8 reps
-
-
2B
Overhead Press (Dumbbell)
3
1
8 reps
-
-
3A
Reverse Lunge (Barbell)
3
6 reps
-
3B
Standing Calf Raise
3
1
15 reps
-
-
4A
Deadbug
3
8 reps
-
4B
Bicep Curl (Barbell)
3
12 reps
-
4C
Skull Crusher (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
6 reps
-
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
1
8 reps
-
-
2B
Overhead Press (Dumbbell)
3
1
8 reps
-
-
3A
Reverse Lunge (Barbell)
3
6 reps
-
3B
Standing Calf Raise
3
1
15 reps
-
-
4A
Deadbug
3
8 reps
-
4B
Bicep Curl (Barbell)
3
12 reps
-
4C
Skull Crusher (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
6 reps
-
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
3
1
8 reps
-
-
2B
Overhead Press (Dumbbell)
3
1
8 reps
-
-
3A
Reverse Lunge (Barbell)
3
6 reps
-
3B
Standing Calf Raise
3
1
15 reps
-
-
4A
Deadbug
3
8 reps
-
4B
Bicep Curl (Barbell)
3
12 reps
-
4C
Skull Crusher (Dumbbell)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Goblet Squat1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
1B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
-
2A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3A
Split Squat (Dumbbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3B
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
4A
Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
-
4B
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
-
4C
Plank1 Set
1 Set
1 Set
45 mins
45 mins
45 mins
-
-
-
Day 2
1
Ball Work1 Set
30 mins
-
2
Run1 Set
10 Reps
-
Day 3
1A
Trap Bar Deadlift1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
1B
Push Up1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
-
2A
Step-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Copenhagen Plank1 Set
1 Set
1 Set
20 mins
20 mins
20 mins
-
-
-
5
Paloff Press1 Set
1 Set
1 Set
15 mins
15 mins
15 mins
-
-
-
Day 4
1
Hip Mobility1 Set
-
2
Hip Airplanes1 Set
-
3
Spine Mobility 11 Set
-
4
Spine Mobility 21 Set
-
5
Ankle Mobility1 Set
-
6
Shoulder Mobility 11 Set
-
Day 5
1A
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
-
1B
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
-
2B
Overhead Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
-
3A
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3B
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
-
4A
Deadbug1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4B
Bicep Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4C
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-