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Weekday Workout

by Jay
6 athletes joined

Program Description

Home workout, goal is to go 90kg from 95kg

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 21, 2024 08:01
  • Last Edited
    Oct 20, 2024 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 9.5
3
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4
Push Up (Knees)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Front Raise
3
10 reps
RPE 9.5
3
Upright Row (Barbell)
3
10 reps
RPE 9.5
4
Rear Delt Row
3
10 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
RPE 9.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 9.5
4
Skull Crusher
3
10 reps
RPE 9.5
5
Single Arm Overhead Tricep Extension
3
10 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9.5
2
Squat (Dumbbell)
3
12 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9.5
4
Sit Up
3
15 reps
RPE 9.5
5
Lying Leg Raise
3
15 reps
RPE 9.5
6
Dumbbell Row
3
12 reps
RPE 9.5
7
Barbell Row
3
12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@9.5
4
Push Up (Knees)
3 Sets
10 Reps
@9.5
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@9.5
2
Front Raise
3 Sets
10 Reps
@9.5
3
Upright Row (Barbell)
3 Sets
10 Reps
@9.5
4
Rear Delt Row
3 Sets
10 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Hammer Curl
3 Sets
10 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
4
Skull Crusher
3 Sets
10 Reps
@9.5
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9.5
2
Squat (Dumbbell)
3 Sets
12 Reps
@9.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9.5
4
Sit Up
3 Sets
15 Reps
@9.5
5
Lying Leg Raise
3 Sets
15 Reps
@9.5
6
Dumbbell Row
3 Sets
12 Reps
@9.5
7
Barbell Row
3 Sets
12 Reps
@9.5