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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-