Training

by Tatw M.

Program Description

Training

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jan 22, 2025 08:30
Last Edited
Jan 22, 2025 08:48

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 1

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 1

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 1

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 2

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 2

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 2

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 2

1

Lunge (Dumbbell)

2

12 reps

-

2

Hamstring Curl

2

12 reps

-

3

Bench Press (Barbell)

2

12 reps

-

4

Pullover (EZ Bar)

2

12 reps

-

5

Front Raise

2

12 reps

-

6

Lying Reverse Fly

1

12 reps

-

Day 1

1

Lunge (Dumbbell)

2 Sets

12 Reps

-

2

Hamstring Curl

2 Sets

12 Reps

-

3

Bench Press (Barbell)

2 Sets

12 Reps

-

4

Pullover (EZ Bar)

2 Sets

12 Reps

-

5

Front Raise

2 Sets

12 Reps

-

6

Lying Reverse Fly

1 Set

12 Reps

-

Day 2

1

Lunge (Dumbbell)

2 Sets

12 Reps

-

2

Hamstring Curl

2 Sets

12 Reps

-

3

Bench Press (Barbell)

2 Sets

12 Reps

-

4

Pullover (EZ Bar)

2 Sets

12 Reps

-

5

Front Raise

2 Sets

12 Reps

-

6

Lying Reverse Fly

1 Set

12 Reps

-