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elisas workouts💪🏻

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Program Description

muskeln gainen💪🏻

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2024 11:21
  • Last Edited
    Jul 31, 2024 11:32
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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
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Rear Delt Row
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
12 reps
-
8
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Hip Adductor (Machine)
3
14 reps
-
7
Hip Abductor (Machine)
3
14 reps
-
8
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Rear Delt Row
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Hyperextension
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
14 Reps
-
7
Hip Abductor (Machine)
3 Sets
14 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Rear Delt Row
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Hyperextension
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Hip Adductor (Machine)
3 Sets
14 Reps
-
7
Hip Abductor (Machine)
3 Sets
14 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-