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BoostcampPNG

YMCA

by John S.

Program Description

To gradually start working out with weights again after being away for 5 years. To build muscle mass to raise my metabolism.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2025 02:46
  • Last Edited
    Sep 10, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.4%
Quadriceps
18.5%
Chest
18.5%
Biceps
9.3%
Lower Back
9.3%
Front Delts
7.4%
Hamstrings
7.4%
Triceps
5.6%
Abductors
1.9%
Upper Back
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Pull Through (Cable)
3
15 reps
-
7
Chest Press (Machine)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Alternating Dumbbell Curl
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
15 Reps
-
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Pull Through (Cable)
3 Sets
15 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-
Day 2
1
Alternating Dumbbell Curl
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
15 Reps
-
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Pull Through (Cable)
3 Sets
15 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-
Day 3
1
Alternating Dumbbell Curl
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
15 Reps
-
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Pull Through (Cable)
3 Sets
15 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-