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Last Program FY2024

by Ken Limz

Program Description

FY2024 Finisher

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 29, 2024 08:46
  • Last Edited
    Dec 01, 2024 06:18
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-4 reps
RPE 8
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hyperextension
4
12 reps
RPE 8
4
Abs Crunch (Machine)
4
12-16 reps
RPE 8
5
Russian Twist
4
12-16 reps
RPE 8
6
Run
1
30-40 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-4 reps
RPE 8
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hyperextension
4
12 reps
RPE 8
4
Abs Crunch (Machine)
4
12-16 reps
RPE 8
5
Russian Twist
4
12-16 reps
RPE 8
6
Run
1
30-40 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-4 reps
RPE 8
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hyperextension
4
12 reps
RPE 8
4
Abs Crunch (Machine)
4
12-16 reps
RPE 8
5
Russian Twist
4
12-16 reps
RPE 8
6
Run
1
30-40 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-4 reps
RPE 8
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hyperextension
4
12 reps
RPE 8
4
Abs Crunch (Machine)
4
12-16 reps
RPE 8
5
Russian Twist
4
12-16 reps
RPE 8
6
Run
1
30-40 mins
-
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
87%
70%
2
Incline Bench Press (Barbell)
4
6-8 reps
80%
3
Pec Deck (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-8 reps
RPE 8
5
Walking Lunge
4
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
5 reps
90%
73%
2
Incline Bench Press (Barbell)
4
6-8 reps
83%
3
Pec Deck (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-8 reps
RPE 8
5
Walking Lunge
4
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
95%
75%
2
Incline Bench Press (Barbell)
4
4-6 reps
87%
3
Pec Deck (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-8 reps
RPE 8
5
Walking Lunge
4
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
3 reps
100%
80%
2
Incline Bench Press (Barbell)
4
4-6 reps
90%
3
Pec Deck (Machine)
4
12-20 reps
RPE 8
4
Dip (Bodyweight)
4
5-8 reps
RPE 8
5
Walking Lunge
4
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 7
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hammer Curl
3
12-16 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 8
5
Run
1
35-45 mins
RPE 8
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Russian Twist
3
12-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hammer Curl
3
12-16 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 8
5
Run
1
35-45 mins
RPE 8
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Russian Twist
3
12-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 8.5
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hammer Curl
3
12-16 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 8
5
Run
1
35-45 mins
RPE 8
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Russian Twist
3
12-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
12-16 reps
RPE 8
3
Hammer Curl
3
12-16 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 8
5
Run
1
35-45 mins
RPE 8
6
Abs Crunch (Machine)
3
12-20 reps
RPE 8
7
Russian Twist
3
12-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-35 mins
RPE 10
2
Overhead Press (Barbell)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
4
Reverse Pec Deck
4
12-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
6
Tricep Extension (Cable)
3
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-35 mins
RPE 10
2
Overhead Press (Barbell)
4
6 reps
82%
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
4
Reverse Pec Deck
4
12-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
6
Tricep Extension (Cable)
3
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-35 mins
RPE 10
2
Overhead Press (Barbell)
4
6 reps
84%
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
4
Reverse Pec Deck
4
12-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
6
Tricep Extension (Cable)
3
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-35 mins
RPE 10
2
Overhead Press (Barbell)
4
6 reps
86%
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
4
Reverse Pec Deck
4
12-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
6
Tricep Extension (Cable)
3
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 8
2
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
70%
3
Bench Press (Paused)
1
3
3 reps
5 reps
85%
75%
4
Pec Deck (Machine)
4
12-20 reps
RPE 8
5
Seated Dip (Machine)
4
12-20 reps
RPE 9
6
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
9
Walking Lunge
4
10 reps
RPE 8
10
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 8
2
Deadlift (Barbell)
1
3
3 reps
5 reps
85%
70%
3
Bench Press (Paused)
1
3
3 reps
5 reps
89%
79%
4
Pec Deck (Machine)
4
12-20 reps
RPE 8
5
Seated Dip (Machine)
4
12-20 reps
RPE 9
6
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
9
Walking Lunge
4
10 reps
RPE 8
10
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 8
2
Deadlift (Barbell)
1
3
1 reps
3 reps
92%
82%
3
Bench Press (Paused)
1
3
3 reps
5 reps
92%
82%
4
Pec Deck (Machine)
4
12-20 reps
RPE 8
5
Seated Dip (Machine)
4
12-20 reps
RPE 9
6
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
9
Walking Lunge
4
10 reps
RPE 8
10
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2-3 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Bench Press (Paused)
1
3 reps
96%
4
Pec Deck (Machine)
4
12-20 reps
RPE 8
5
Seated Dip (Machine)
4
12-20 reps
RPE 9
6
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 8
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Russian Twist
3
12-20 reps
RPE 8
9
Walking Lunge
4
10 reps
RPE 8
10
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
2-4 Reps
@8
2
Lat Pulldown (Single Arm)
4 Sets
12-16 Reps
@8
3
Hyperextension
4 Sets
12 Reps
@8
4
Abs Crunch (Machine)
4 Sets
12-16 Reps
@8
5
Russian Twist
4 Sets
12-16 Reps
@8
6
Run
1 Set
30-40 mins
-
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@9
Day 2
1
Front Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
87%
70%
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
80%
3
Pec Deck (Machine)
4 Sets
12-20 Reps
@8
4
Dip (Bodyweight)
4 Sets
5-8 Reps
@8
5
Walking Lunge
4 Sets
8-12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
Day 3
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
@7
2
Lat Pulldown (Single Arm)
4 Sets
12-16 Reps
@8
3
Hammer Curl
3 Sets
12-16 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12-16 Reps
@8
5
Run
1 Set
35-45 mins
@8
6
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
7
Russian Twist
3 Sets
12-20 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@7
Day 4
1
Run
1 Set
25-35 mins
@10
2
Overhead Press (Barbell)
4 Sets
6 Reps
80%
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@8
4
Reverse Pec Deck
4 Sets
12-20 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@8
6
Tricep Extension (Cable)
3 Sets
12-20 Reps
@8
7
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
8
Russian Twist
3 Sets
12-20 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
4 Sets
2-3 Reps
@8
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
70%
3
Bench Press (Paused)
1 Set
3 Sets
3 Reps
5 Reps
85%
75%
4
Pec Deck (Machine)
4 Sets
12-20 Reps
@8
5
Seated Dip (Machine)
4 Sets
12-20 Reps
@9
6
Lat Pulldown (Single Arm)
4 Sets
12-20 Reps
@8
7
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
8
Russian Twist
3 Sets
12-20 Reps
@8
9
Walking Lunge
4 Sets
10 Reps
@8
10
Run
1 Set
20 mins
-
Day 6
1
Run
1 Set
50-60 mins
@8