logo
BoostcampPNG

Domi wants a big ass

by Dennis De Beuckeleer
1 athletes joined

Program Description

To get Domi a big ass - private program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 22, 2025 09:15
  • Last Edited
    Feb 22, 2025 09:20
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Step-Up (Weighted)
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-