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BoostcampPNG

General Gym Fitness

by Eivind D.

Program Description

Getting in shape and overall strenght

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2025 06:09
  • Last Edited
    May 17, 2025 07:25

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
11.7%
Chest
10.7%
Biceps
7.7%
Quadriceps
7.2%
Glutes
6.9%
Upper Back
6.9%
Hamstrings
6.2%
Lats
6%
Middle Delts
4.8%
Abs
4.3%
Lower Back
3.6%
Rear Delts
3.6%
Forearms
2.7%
Other
2.5%
Cardio
1.8%
Adductors
1.2%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3
Pull-Up (Bodyweight)
2
AMRAP
70%
4A
Lat Pulldown
4
10 reps
70%
4B
Seated Row (Cable)
4
10 reps
70%
5A
Incline Bench Press (Barbell)
3
10 reps
40%
5B
Bench Press (Barbell)
4
10 reps
70%
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
60%
2
Push Up
3
AMRAP
60%
3A
Squat (Barbell)
4
10 reps
60%
3B
Romanian Deadlift (Barbell)
4
10 reps
60%
3C
Back Extension
4
10 reps
60%
4
Leg Press
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
70%
2
Push Up
3
AMRAP
60%
3A
Seated Dumbbell Curl
4
10 reps
60%
3B
Preacher Curl (Barbell)
4
10 reps
60%
4A
Rear Delt Fly (Dumbbell)
4
10 reps
60%
4B
Seated Shoulder Press (Dumbbell)
4
10 reps
60%
4C
Lateral Raise (Dumbbell)
4
10 reps
60%
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
70%
2
Dead Hang
1
AMRAP
70%
3
Plank
1
AMRAP
70%
4
Burpee
2
AMRAP
70%
5
Abs Crunch (Bodyweight)
2
AMRAP
70%
6
Oblique Crunch
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
70%
2
Dead Hang
1
AMRAP
70%
3
Plank
1
AMRAP
70%
4
Burpee
2
AMRAP
70%
5
Abs Crunch (Bodyweight)
2
AMRAP
70%
6
Oblique Crunch
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
70%
2
Dead Hang
1
AMRAP
70%
3
Plank
1
AMRAP
70%
4
Burpee
2
AMRAP
70%
5
Abs Crunch (Bodyweight)
2
AMRAP
70%
6
Oblique Crunch
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
70%
2
Dead Hang
1
AMRAP
70%
3
Plank
1
AMRAP
70%
4
Burpee
2
AMRAP
70%
5
Abs Crunch (Bodyweight)
2
AMRAP
70%
6
Oblique Crunch
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
70%
2
Dead Hang
1
AMRAP
70%
3
Plank
1
AMRAP
70%
4
Burpee
2
AMRAP
70%
5
Abs Crunch (Bodyweight)
2
AMRAP
70%
6
Oblique Crunch
2
AMRAP
70%
Week 1
1 / 8 Weeks
Day 2
1
Treadmill
1 Set
15 mins
60%
2
Push Up
3 Sets
AMRAP
60%
3A
Squat (Barbell)
4 Sets
10 Reps
60%
3B
Romanian Deadlift (Barbell)
4 Sets
10 Reps
60%
3C
Back Extension
4 Sets
10 Reps
60%
4
Leg Press
4 Sets
10 Reps
60%
5
Stretching
1 Set
5 mins
-
Day 3
1
Treadmill
1 Set
15 mins
70%
2
Push Up
3 Sets
AMRAP
60%
3A
Seated Dumbbell Curl
4 Sets
10 Reps
60%
3B
Preacher Curl (Barbell)
4 Sets
10 Reps
60%
4A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
60%
4B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
60%
4C
Lateral Raise (Dumbbell)
4 Sets
10 Reps
60%
5
Stretching
1 Set
5 mins
-
Day 1
1
Treadmill
1 Set
15 mins
60%
2
Push Up
3 Sets
AMRAP
60%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
70%
4A
Lat Pulldown
4 Sets
10 Reps
70%
4B
Seated Row (Cable)
4 Sets
10 Reps
70%
5A
Incline Bench Press (Barbell)
3 Sets
10 Reps
40%
5B
Bench Press (Barbell)
4 Sets
10 Reps
70%
6
Stretching
1 Set
5 mins
-