logo
BoostcampPNG

Primus Formula

by Jacob W

Program Description

Lose weight and maintain muscle. Weigh yourself every 2 weeks and adjust weights if needed.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 17, 2025 11:28
  • Last Edited
    Feb 17, 2025 11:37
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3
10 reps
-
2
Close Grip Cable Row
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Seated Forearm Curl
3
20 reps
-
6
Cable Forearm Nya Nyas
3
15 reps
-
7
Back Extension
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Bench Static Holds
1
3 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Lateral Raise (Dumbbell) Side + Front
3
15 reps
-
5
Chest Fly (Machine) Hold Last Rep
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
2
1.5 mins
-
2
Squat (Barbell)
3
12 reps
-
3
Quad Extension (Single Leg -> Both Legs)
3
12 reps
-
4
Hamstring Curl
4
15 reps
-
5
Seated Calf Raise On Leg Press
3
15 reps
-
6
Hip Adductor (Static Hold Last Rep)
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Bent Bar Curls (Low -> Mid, Lowmid -> Highmid, Mid -> High, Full Curl))
3 Sets
10 Reps
-
2
Close Grip Cable Row
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Seated Forearm Curl
3 Sets
20 Reps
-
6
Cable Forearm Nya Nyas
3 Sets
15 Reps
-
7
Back Extension
1 Set
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Bench Static Holds
1 Set
3 Reps
-
3
Dip (Bodyweight)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell) Side + Front
3 Sets
15 Reps
-
5
Chest Fly (Machine) Hold Last Rep
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Wall Sit
2 Sets
1.5 mins
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Quad Extension (Single Leg -> Both Legs)
3 Sets
12 Reps
-
4
Hamstring Curl
4 Sets
15 Reps
-
5
Seated Calf Raise On Leg Press
3 Sets
15 Reps
-
6
Hip Adductor (Static Hold Last Rep)
2 Sets
AMRAP
-