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Best Me

by Julie S.

Program Description

**Best Me** is a transformative 12-week workout program designed to help you unlock your full potential. With a commitment of just 60 days, you'll engage in a variety of exercises targeting all major muscle groups, including squats, overhead presses, and cardio sessions like rowing and sprints. Each week is structured to progressively challenge your strength and endurance, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to elevate your training and become the best version of yourself!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 30, 2026 10:07
  • Last Edited
    Jan 30, 2026 10:57
Muscle Engagement
Front
Back
MuscleSet
Abs
20%
Quadriceps
11.2%
Glutes
9.8%
Hamstrings
8.1%
Other
7.9%
Triceps
7%
Front Delts
5.8%
Upper Back
5.8%
Chest
4.7%
Lats
4.7%
Lower Back
2.6%
Adductors
2.3%
Biceps
2.3%
Middle Delts
2.3%
Rear Delts
2.3%
Cardio
1.9%
Calves
1.4%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
10 reps
-
2
Hip Thrust (Machine)
2
10 reps
-
3
Chest Fly (Machine)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
2
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Treadmill
1
10 mins
-
4
Sprint
3
1
10 secs
20 secs
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Curl
2
10 reps
-
4
Rear Delt Fly (Machine)
2
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
-
2
Treadmill
1
10 mins
-
3
Vertical Jump
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Squat (Barbell)
2
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
10 Reps
-
2
Hip Thrust (Machine)
2 Sets
10 Reps
-
3
Chest Fly (Machine)
2 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
2km Row
1 Set
5 mins
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
3
Treadmill
1 Set
10 mins
-
4
Sprint
2 Sets
1 Set
10 secs
20 secs
-
-
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
-
2
Leg Extension
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
2km Row
1 Set
5 mins
-
2
Treadmill
1 Set
10 mins
-
3
Vertical Jump
3 Sets
10 Reps
-
4
Forward Jump
3 Sets
10 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 5
1
Bench Press (Barbell)
2 Sets
10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
10 Reps
-
3
Squat (Barbell)
2 Sets
10 Reps
-
4
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
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