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NEW year NEW gains 🤝🏼

by Laura S.
102 athletes joined

Program Description

This program will be a 3 day split day to get toned on every part of the body!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 02, 2024 11:08
  • Last Edited
    Feb 19, 2025 03:25
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6 reps
RPE 10
3
Shoulder Press (Machine)
3
6 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Abs Crunch (Weighted)
4
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 10
2
Leg Press (45 Degrees)
3
6 reps
RPE 10
3
Quad extensions
3
6 reps
RPE 10
4
Leg Extension
3
6 reps
RPE 10
5
Glute Bridge (Barbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6 reps
RPE 10
4
Clean Deadlift
3
6 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6 Reps
@10
3
Shoulder Press (Machine)
3 Sets
6 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Abs Crunch (Weighted)
4 Sets
6 Reps
@10
Day 2
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
6 Reps
@10
3
Quad extensions
3 Sets
6 Reps
@10
4
Leg Extension
3 Sets
6 Reps
@10
5
Glute Bridge (Barbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Smith Machine)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@10
4
Clean Deadlift
3 Sets
6 Reps
@10