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Tt workout

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Program Description

Weight

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 13, 2025 08:49
  • Last Edited
    Feb 17, 2025 03:07
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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
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
5 reps
-
-
6
Leg Press
3
15 reps
-
7
Hip Thrust (Barbell)
3
15 reps
-
8
Hip Adductor (Machine)
3
15 reps
-
9
Treadmill
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
2
Treadmill
1
10 mins
-
3
Lat Pulldown
3
15 reps
-
4
Shoulder Press (Machine)
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
15 reps
-
2
Leg Press
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
4
Goblet Squat
3
15 reps
-
5
Hip Thrust (Barbell)
3
15 reps
-
6
Treadmill
1
10 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Seated Row (Cable)
3 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
5 Reps
-
-
6
Leg Press
3 Sets
15 Reps
-
7
Hip Thrust (Barbell)
3 Sets
15 Reps
-
8
Hip Adductor (Machine)
3 Sets
15 Reps
-
9
Treadmill
1 Set
10 mins
-
Day 1
1
Hip Adductor (Machine)
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
2
Treadmill
1 Set
10 mins
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shoulder Press (Machine)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-
Day 5
1
Hip Adductor (Machine)
3 Sets
15 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
15 Reps
-
6
Treadmill
1 Set
10 mins
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
2
Treadmill
1 Set
10 mins
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Shoulder Press (Machine)
3 Sets
15 Reps
-
5
Seated Row (Cable)
3 Sets
15 Reps
-