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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 12, 2025 02:30

Summary

Dive into the YMCA program, a comprehensive 6-week fitness journey designed for those ready to elevate their strength and conditioning. With three sessions each week, you'll engage in a variety of targeted exercises, including Alternating Dumbbell Curls and Leg Extensions, ensuring a balanced approach to arm, leg, and chest development. This program is perfect for gym-goers of all levels, utilizing full gym equipment to maximize your results. Commit to your fitness goals and see the transformation unfold!
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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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
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
-