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Keith program

by keithc._

Program Description

-

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Mar 29, 2024 08:03
  • Last Edited
    May 09, 2024 03:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
8 reps
11 reps
10 reps
RPE 6
RPE 9.5
RPE 10
2
Front Raise
1
1
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
3
Rear Delt Fly (Dumbbell)
1
2
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
2
1
8 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
5
Leg Curl
1
2
1
8 reps
20 reps
20 reps
RPE 6
RPE 9.5
RPE 10
6
Goblet Squat
1
2
1
8 reps
20 reps
20 reps
RPE 6
RPE 9.5
RPE 10
7
Wall Sit
3
1 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
5 reps
15 reps
15 reps
15 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Seated Dip (Machine)
1
2
1
5 reps
15 reps
15 reps
RPE 6
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
12 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
4
Hammer Curl
1
1
1
1
8 reps
11 reps
11 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
6 reps
RPE 9.5
RPE 10
RPE 10
6
Spider Curl
1
1
1
10 reps
10 reps
6 reps
RPE 9.5
RPE 10
RPE 10
7
Wrist Curls
2
1
20 reps
20 reps
RPE 9.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
1
8 reps
11 reps
11 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
2
1
1
8 reps
10 reps
10 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Pec Deck (Machine)
1
2
1
1
8 reps
12 reps
12 reps
6 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
4
High Row
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
5
Lat Pulldown (Neutral Grip)
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
6
Wide Grip Lat Pulldown
1
2
1
1
8 reps
12 reps
12 reps
8 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
11 Reps
10 Reps
@6
@9.5
@10
2
Front Raise
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
5
Leg Curl
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
6
Goblet Squat
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
7
Wall Sit
3 Sets
1 Reps
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
10 Reps
10 Reps
6 Reps
@6
@9.5
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
High Row
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
6
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
15 Reps
15 Reps
15 Reps
@6
@9
@9.5
@10
2
Seated Dip (Machine)
1 Set
2 Sets
1 Set
5 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
6 Reps
@9.5
@10
@10
6
Spider Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
@9.5
@10
@10
7
Wrist Curls
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10