Program Description
For Beginners trying to lose weight and put on muscle Make sure to eat in a caloric deficit, 500-1000 calories less than maintenance to lose 1-2 lbs a week, if you push every set to or very close to failure majority of weight loss will be fat. How you look after the program will be based off your diet, effort, consistency, and starting point, although a I can’t guarantee abs or a great physique I can guarantee that if you are new to the gym or working out you will look 2-3x better after this, and don’t stop after the 8 weeks either redo the program or start another.
Program Overview
- LevelBeginner
- GoalBodybuilding, Athletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 17, 2024 06:08
- Last EditedDec 10, 2024 02:58
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
5-10 reps
RPE 10
6
Jog
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
5-10 reps
RPE 10
6
Jog
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
5-10 reps
RPE 10
6
Jog
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
5-10 reps
RPE 10
6
Jog
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
5-10 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
5-10 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
5-10 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-12 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
3
7-15 reps
RPE 9-10
3
Shoulder Press (Machine)
2
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
5-10 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Reverse Pec Deck
3
8-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
6
Hammer Curl
2
5-8 reps
RPE 10
7
Jog
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5-8 reps
RPE 10
2
Leg Curl
4
6-12 reps
RPE 10
3
Leg Extension
3
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
RPE 9.5
1B
Sit Up
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2B
Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
3
Jumping Jack
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
2
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
3
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
3
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
3
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
3
5-20 reps
RPE 10
1B
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 9.5
2
Y Raise
2
6-15 reps
RPE 10
3
Jumping Jack
2
AMRAP
RPE 9
4
Plank
1
AMRAP
RPE 10
5
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 4
1A
Calf Raise (Bodyweight)3 Sets
AMRAP
@9.5
1B
Sit Up3 Sets
AMRAP
@9
Day 5
1
Walk1 Set
@10
Day 2
1
Lat Pulldown3 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
5-10 Reps
@10
3
Seated Row (Cable)3 Sets
5-10 Reps
@10
4
Reverse Pec Deck3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
6
Hammer Curl2 Sets
5-8 Reps
@10
7
Jog1 Set
15 mins
@7
Day 6
1
Push Up (Knees)3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)2 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)2 Sets
AMRAP
@10
3
Jumping Jack1 Set
AMRAP
@10
4
Plank2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)4 Sets
5-10 Reps
@10
6
Jog1 Set
15 mins
@7
Day 3
1
Leg Press4 Sets
5-8 Reps
@10
2
Leg Curl4 Sets
6-12 Reps
@10
3
Leg Extension3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)1 Set
8-12 Reps
@9
Day 7
1A
Rear Delt Fly (Dumbbell)2 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)2 Sets
5-15 Reps
@9.5
2
Y Raise2 Sets
6-15 Reps
@10
3
Jumping Jack2 Sets
AMRAP
@9
4
Plank1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)2 Sets
AMRAP
@10