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BoostcampPNG

12 week programme 🍑

by James E.
4 athletes joined

Program Description

#buildabitch

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2024 03:27
  • Last Edited
    Jul 19, 2024 04:49
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8