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Sweaty and Strong

by Cody E.
1 athletes joined

Program Description

Fun

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 11:22
  • Last Edited
    Jul 05, 2024 10:09
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Upright Row (Dumbbell)
3
6-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
5-12 reps
-
5
Bicep Curl (Machine)
3
10-20 reps
-
6
Jog
1
10 mins
-
7
Wall Sit
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
2A
Goblet Squat
2
10 reps
-
2B
Step-Up (Weighted)
2
10 reps
-
3
Leg Curl
2
10-15 reps
-
4
Leg Extension
2
8-12 reps
-
5
Leg Press
3
20-25 reps
-
6
Light Jog
1
10 mins
-
7
Dead Hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
RPE 8
2
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
2
8-12 reps
-
2
Single Arm Tricep Extension (Cable)
3
20 reps
-
3
Bench Press (Dumbbell)
2
4-8 reps
-
4
Front Raise
2
8-15 reps
-
5
Leg Raise (Captain's Chair)
2
AMRAP
-
6
Jog
1
10 mins
-
7
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
3
AMRAP
-
2
Abs Crunch (Machine)
2
AMRAP
-
3
Lat Pulldown
2
10 reps
-
4
Single Leg Press
2
10-15 reps
-
5
Calf Raise (Leg Press)
2
AMRAP
-
6
Kroc Row
2
8-12 reps
-
7
Light Jog
1
10 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Bike
1 Set
45 mins
@8
2
Stretching
1 Set
15 mins
-
Day 5
1
Plank
3 Sets
AMRAP
-
2
Abs Crunch (Machine)
2 Sets
AMRAP
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Single Leg Press
2 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
2 Sets
AMRAP
-
6
Kroc Row
2 Sets
8-12 Reps
-
7
Light Jog
1 Set
10 mins
-
Day 1
1
Hammer Curl
3 Sets
10-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Upright Row (Dumbbell)
3 Sets
6-12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
5-12 Reps
-
5
Bicep Curl (Machine)
3 Sets
10-20 Reps
-
6
Jog
1 Set
10 mins
-
7
Wall Sit
2 Sets
AMRAP
-
Day 2
2A
Goblet Squat
2 Sets
10 Reps
-
2B
Step-Up (Weighted)
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
10-15 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Leg Press
3 Sets
20-25 Reps
-
6
Light Jog
1 Set
10 mins
-
7
Dead Hang
2 Sets
AMRAP
-
Day 4
1
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
2
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
3
Bench Press (Dumbbell)
2 Sets
4-8 Reps
-
4
Front Raise
2 Sets
8-15 Reps
-
5
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
6
Jog
1 Set
10 mins
-
7
Abs Crunch (Bodyweight)
2 Sets
AMRAP
-