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ABS [ Achieving Best Self ] 7Week Training Program

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Program Description

Programmed designed and curated for aesthetic muscle building and fast-twitch muscle memory management/training. - Build Muscle Where You Can See Results - - Build Muscle You Utilize In Daily Life - - Workouts That Compliment Your Body - - Improve Endurance / Cardiovascular Health - - Train Your Body To Your Limits Safely - - Beginner Friendly / Low Gym Equipment -

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2025 07:44
  • Last Edited
    Feb 27, 2025 08:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
6
Front Raise
2
15-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
5 mins
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Close Chest Dumbbell Press
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-1 reps
8-1 reps
RPE 9.5
RPE 10
6
Abs Crunch (Bodyweight)
1
5 mins
RPE 10
7
Russian Twist (Dumbbell)
1
5 mins
RPE 10
8
Plank
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
5 mins
RPE 7
2
Bulgarian Split Squat (Bodyweight)
2
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Goblet Squat
2
8-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Seated Calf Raise
2
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 mins
RPE 10
2
Wide Grip Lat Pulldown
1
3
10 reps
10 reps
RPE 7
RPE 10
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 10
4
Underhand Lat Pulldown
2
10 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Face Pull
2
10-15 reps
RPE 7
7
Abs Crunch (Weighted)
1
10 mins
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
2
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@10
3
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Standing Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
6
Front Raise
2 Sets
15-20 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
Day 2
1
Push Up
1 Set
5 mins
@7
2
Dip (Bodyweight)
3 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Close Chest Dumbbell Press
2 Sets
8-10 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-1 Reps
8-1 Reps
@9.5
@10
6
Abs Crunch (Bodyweight)
1 Set
5 mins
@10
7
Russian Twist (Dumbbell)
1 Set
5 mins
@10
8
Plank
1 Set
5 mins
@10
Day 3
1
Squat (Bodyweight)
1 Set
5 mins
@7
2
Bulgarian Split Squat (Bodyweight)
2 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Goblet Squat
2 Sets
8-10 Reps
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@10
6
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
7
Seated Calf Raise
2 Sets
5 mins
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
10 mins
@10
2
Wide Grip Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@7
@10
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@10
4
Underhand Lat Pulldown
2 Sets
10 Reps
@10
5
Seated Row (Cable)
3 Sets
10 Reps
@10
6
Face Pull
2 Sets
10-15 Reps
@7
7
Abs Crunch (Weighted)
1 Set
10 mins
@10