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Mikasa workout (1)

by Fatema S.

Program Description

Losing weight and building muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 06, 2025 09:43
  • Last Edited
    Feb 07, 2025 10:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Single Arm Row (Cable)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
7
Lying Leg Raise
2
12 reps
-
8
Abs Crunch (Bodyweight)
2
20 reps
-
9
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
14 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Push Up
2
10 reps
-
8
Up Down Plank
2
10 reps
-
9
Lying Leg Raise
2
15 reps
-
10
Lat Pull Around
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Sumo Squat
4 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
Day 2
1
Cardio
1 Set
120 mins
-
Day 4
1
Cardio
1 Set
120 mins
-
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
-
2
Single Arm Row (Cable)
3 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Dumbbell Row
3 Sets
12 Reps
-
7
Lying Leg Raise
2 Sets
12 Reps
-
8
Abs Crunch (Bodyweight)
2 Sets
20 Reps
-
9
Plank
1 Set
1 mins
-
Day 5
1
Leg Press
3 Sets
10 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
14 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Push Up
2 Sets
10 Reps
-
8
Up Down Plank
2 Sets
10 Reps
-
9
Lying Leg Raise
2 Sets
15 Reps
-
10
Lat Pull Around
3 Sets
12 Reps
-