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@jue_mac Strength training programme Gym & Home

by Julie S.

Program Description

Six weeks quick plan before holiday

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 19, 2025 02:44
  • Last Edited
    Jan 19, 2025 05:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7.5
2
Leg Extension
4
10 reps
RPE 7.5
3
Leg Curl
4
10 reps
RPE 7.5
4
Hip Abductor (Machine)
4
10 reps
RPE 7.5
5
Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Cable Crunch
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
3
Upright Row (Dumbbell)
4
10 reps
RPE 7.5
4
Skull Crusher (Barbell)
4
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 7.5
7
Bicycle Crunch
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Cable Low Row
4
10 reps
RPE 7.5
3
Tricep Extension (Cable)
4
10 reps
RPE 7.5
4
Bicep Curl (Cable)
4
10 reps
RPE 7.5
5
Face Pull
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
Pull-Up (Assisted)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
4
Single Leg Hip Thrust
4
10 reps
RPE 7.5
5
Sumo Deadlift (Dumbbell)
4
10 reps
RPE 7.5
6
Standing Calf Raise
4
10 reps
RPE 7.5
7
Mousetraps
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12 reps
RPE 7.5
2
TRX Row
4
10 reps
RPE 9
3
Side Bend (Dumbbell)
4
10 reps
RPE 7.5
4
Marching Glute Bridge
4
20 reps
RPE 7.5
5
Push Up
4
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
4
20 reps
RPE 7.5
7
Squat (Bodyweight)
4
20 reps
RPE 9
8
Around The World
4
10 reps
RPE 7.5
9
Side Plank
4
1 mins
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
3
Upright Row (Dumbbell)
4 Sets
10 Reps
@7.5
4
Skull Crusher (Barbell)
4 Sets
10 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@7.5
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
7
Bicycle Crunch
3 Sets
20 Reps
@8.5
Day 1
1
Leg Press
4 Sets
10 Reps
@7.5
2
Leg Extension
4 Sets
10 Reps
@7.5
3
Leg Curl
4 Sets
10 Reps
@7.5
4
Hip Abductor (Machine)
4 Sets
10 Reps
@7.5
5
Deadlift (Dumbbell)
4 Sets
10 Reps
@7.5
6
Cable Crunch
3 Sets
15 Reps
@8.5
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@7.5
2
Cable Low Row
4 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Cable)
4 Sets
10 Reps
@7.5
5
Face Pull
4 Sets
10 Reps
@7.5
6
Shoulder Press (Machine)
4 Sets
10 Reps
@7.5
7
Pull-Up (Assisted)
4 Sets
10 Reps
@7.5
Day 4
1
Goblet Squat
4 Sets
10 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7.5
4
Single Leg Hip Thrust
4 Sets
10 Reps
@7.5
5
Sumo Deadlift (Dumbbell)
4 Sets
10 Reps
@7.5
6
Standing Calf Raise
4 Sets
10 Reps
@7.5
7
Mousetraps
3 Sets
15 Reps
@7.5
Day 5
1
Glute Kickback
4 Sets
12 Reps
@7.5
2
TRX Row
4 Sets
10 Reps
@9
3
Side Bend (Dumbbell)
4 Sets
10 Reps
@7.5
4
Marching Glute Bridge
4 Sets
20 Reps
@7.5
5
Push Up
4 Sets
10 Reps
@7.5
6
Russian Twist (Dumbbell)
4 Sets
20 Reps
@7.5
7
Squat (Bodyweight)
4 Sets
20 Reps
@9
8
Around The World
4 Sets
10 Reps
@7.5
9
Side Plank
4 Sets
1 mins
@7