logo
BoostcampPNG

Michael’s First Attempt

by Michael B.
1 athletes joined

Program Description

For intermediate 40+ lifters to help improve physique and all around fitness

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 06, 2024 02:54
  • Last Edited
    Dec 27, 2024 05:25
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Fly (Dumbbell)
4
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
4
8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
12 reps
-
3
Arnold Press
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Dips Between Chairs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Standing Side-Leg Raises (Band)
3
12-15 reps
-
5
Plank With Dumbbell Row
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sumo Deadlift (Dumbbell)
4
8 reps
-
3
Lateral Banded Walk
3
12 reps
-
4
Glute Bridge (Dumbbell)
3
12-15 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
10 reps
-
2
Cossack Squat
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Standing Side-Leg Raises (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Band Pull Apart
3
12-15 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8 reps
-
2
Kroc Row
4
8-10 reps
-
3
Chin-Up (Weighted)
3
12 reps
-
4
Band Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
4
10 reps
-
2
Lying Reverse Fly
3
10-12 reps
-
3
Lat Pulldown (Band)
4
12 reps
-
4
Hammer Curl
3
10-12 reps
-
5
Lateral Banded Walk
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Tricep Kickback
3 Sets
12-15 Reps
-
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4
Standing Side-Leg Raises (Band)
3 Sets
12-15 Reps
-
5
Plank With Dumbbell Row
3 Sets
0.5 mins
-
Day 3
1
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Band Pull Apart
3 Sets
12-15 Reps
-
4
Hammer Curl
3 Sets
10-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-