Program Description
This workout is all about unleashing your inner fire and owning every inch of who you are. It’s about feeling the burn, savoring the sweat, and letting your body move in ways that make you feel powerful and free. Each rep is a love letter to yourself, a celebration of the strength and beauty you carry. You’re not just lifting weights—you’re lifting your confidence, your pride, and your spirit. So flex those muscles, feel the rhythm, and let every move be a bold, unapologetic expression of who you are. This is your time to shine, sweat, and sizzle. Stay fierce, stay fabulous.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 09, 2025 06:08
- Last EditedJan 12, 2025 12:47
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
30 reps
-
1B
Abs Crunch (Weighted)
3
30 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Belt Squat
4
15 reps
-
3B
Dragon Fly
4
1 mins
-
4A
Single Leg Romanian Deadlift
3
12 reps
-
4B
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
30 reps
-
1B
Abs Crunch (Weighted)
3
30 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Belt Squat
4
15 reps
-
3B
Dragon Fly
4
1 mins
-
4A
Single Leg Romanian Deadlift
3
12 reps
-
4B
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
30 reps
-
1B
Abs Crunch (Weighted)
3
30 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Belt Squat
4
15 reps
-
3B
Dragon Fly
4
1 mins
-
4A
Single Leg Romanian Deadlift
3
12 reps
-
4B
Seated Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Bodyweight)
3
30 reps
-
1B
Abs Crunch (Weighted)
3
30 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Belt Squat
4
15 reps
-
3B
Dragon Fly
4
1 mins
-
4A
Single Leg Romanian Deadlift
3
12 reps
-
4B
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-15 reps
-
1B
Kettlebell Press
4
8-10 reps
-
2A
Chest Fly (Machine)
4
15-20 reps
-
2B
Lateral Raise (Machine)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-15 reps
-
1B
Kettlebell Press
4
8-10 reps
-
2A
Chest Fly (Machine)
4
15-20 reps
-
2B
Lateral Raise (Machine)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-15 reps
-
1B
Kettlebell Press
4
8-10 reps
-
2A
Chest Fly (Machine)
4
15-20 reps
-
2B
Lateral Raise (Machine)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
4
12-15 reps
-
1B
Kettlebell Press
4
8-10 reps
-
2A
Chest Fly (Machine)
4
15-20 reps
-
2B
Lateral Raise (Machine)
4
12-15 reps
-
3A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3B
Skull Crusher (Dumbbell)
3
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10-15 reps
-
1B
Ab Wheel
3
25 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Hammer Curl
4
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10-15 reps
-
1B
Ab Wheel
3
25 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Hammer Curl
4
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10-15 reps
-
1B
Ab Wheel
3
25 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Hammer Curl
4
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
10-15 reps
-
1B
Ab Wheel
3
25 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Bicep Curl (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Hammer Curl
4
12 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
4
10-15 reps
-
1B
Seated Calf Raise
4
20-25 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Leg Press
3
12-15 reps
-
3B
Calf Raise (Leg Press)
3
20-25 reps
-
4A
Leg Extension
4
15-20 reps
-
4B
Hamstring Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
4
10-15 reps
-
1B
Seated Calf Raise
4
20-25 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Leg Press
3
12-15 reps
-
3B
Calf Raise (Leg Press)
3
20-25 reps
-
4A
Leg Extension
4
15-20 reps
-
4B
Hamstring Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
4
10-15 reps
-
1B
Seated Calf Raise
4
20-25 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Leg Press
3
12-15 reps
-
3B
Calf Raise (Leg Press)
3
20-25 reps
-
4A
Leg Extension
4
15-20 reps
-
4B
Hamstring Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge
4
10-15 reps
-
1B
Seated Calf Raise
4
20-25 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3A
Leg Press
3
12-15 reps
-
3B
Calf Raise (Leg Press)
3
20-25 reps
-
4A
Leg Extension
4
15-20 reps
-
4B
Hamstring Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12-15 reps
-
1B
Lateral Raise (Dumbbell)
4
10-12 reps
-
2A
Chest Fly (Cable)
3
12-15 reps
-
2B
Front Raise
3
8-10 reps
-
3A
Dip (Bodyweight)
4
30-40 reps
-
3B
Leg Raise (Dip Bar)
4
30-40 reps
-
4A
Arnold Press
3
12-15 reps
-
4B
Tricep Kickback
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12-15 reps
-
1B
Lateral Raise (Dumbbell)
4
10-12 reps
-
2A
Chest Fly (Cable)
3
12-15 reps
-
2B
Front Raise
3
8-10 reps
-
3A
Dip (Bodyweight)
4
30-40 reps
-
3B
Leg Raise (Dip Bar)
4
30-40 reps
-
4A
Arnold Press
3
12-15 reps
-
4B
Tricep Kickback
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12-15 reps
-
1B
Lateral Raise (Dumbbell)
4
10-12 reps
-
2A
Chest Fly (Cable)
3
12-15 reps
-
2B
Front Raise
3
8-10 reps
-
3A
Dip (Bodyweight)
4
30-40 reps
-
3B
Leg Raise (Dip Bar)
4
30-40 reps
-
4A
Arnold Press
3
12-15 reps
-
4B
Tricep Kickback
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12-15 reps
-
1B
Lateral Raise (Dumbbell)
4
10-12 reps
-
2A
Chest Fly (Cable)
3
12-15 reps
-
2B
Front Raise
3
8-10 reps
-
3A
Dip (Bodyweight)
4
30-40 reps
-
3B
Leg Raise (Dip Bar)
4
30-40 reps
-
4A
Arnold Press
3
12-15 reps
-
4B
Tricep Kickback
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
2
2
2
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
-
1B
Weighted Sit Up
11
20 reps
-
2A
Chest Supported Row (Machine)
3
15-20 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Rear Delt Fly (Machine)
4
15-20 reps
-
3B
Concentration Curl
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
2
2
2
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
-
1B
Weighted Sit Up
11
20 reps
-
2A
Chest Supported Row (Machine)
3
15-20 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Rear Delt Fly (Machine)
4
15-20 reps
-
3B
Concentration Curl
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
2
2
2
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
-
1B
Weighted Sit Up
11
20 reps
-
2A
Chest Supported Row (Machine)
3
15-20 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Rear Delt Fly (Machine)
4
15-20 reps
-
3B
Concentration Curl
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
2
2
2
2
1
2 reps
4 reps
6 reps
8 reps
10 reps
12 reps
-
-
-
-
-
-
1B
Weighted Sit Up
11
20 reps
-
2A
Chest Supported Row (Machine)
3
15-20 reps
-
2B
Shrug (Dumbbell)
3
8-12 reps
-
3A
Rear Delt Fly (Machine)
4
15-20 reps
-
3B
Concentration Curl
4
10-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1A
Incline Chest Press (Machine)4 Sets
12-15 Reps
-
1B
Kettlebell Press4 Sets
8-10 Reps
-
2A
Chest Fly (Machine)4 Sets
15-20 Reps
-
2B
Lateral Raise (Machine)4 Sets
12-15 Reps
-
3A
Incline Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
3B
Skull Crusher (Dumbbell)3 Sets
12-15 Reps
-
4
V-Handle Tricep Pushdown (Cable)4 Sets
AMRAP
-
Day 3
1A
Pull-Up (Weighted)3 Sets
10-15 Reps
-
1B
Ab Wheel3 Sets
25 Reps
-
2A
Bent Over Row (Dumbbell)3 Sets
12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)4 Sets
12-15 Reps
-
4
Hammer Curl4 Sets
12 Reps
-
5
Shrug (Dumbbell)3 Sets
15 Reps
-
Day 4
1A
Walking Lunge4 Sets
10-15 Reps
-
1B
Seated Calf Raise4 Sets
20-25 Reps
-
2
Hip Thrust (Machine)4 Sets
15 Reps
-
3A
Leg Press3 Sets
12-15 Reps
-
3B
Calf Raise (Leg Press)3 Sets
20-25 Reps
-
4A
Leg Extension4 Sets
15-20 Reps
-
4B
Hamstring Curl4 Sets
15-20 Reps
-
Day 5
1A
Incline Bench Press (Dumbbell)4 Sets
12-15 Reps
-
1B
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
-
2A
Chest Fly (Cable)3 Sets
12-15 Reps
-
2B
Front Raise3 Sets
8-10 Reps
-
3A
Dip (Bodyweight)4 Sets
30-40 Reps
-
3B
Leg Raise (Dip Bar)4 Sets
30-40 Reps
-
4A
Arnold Press3 Sets
12-15 Reps
-
4B
Tricep Kickback3 Sets
8-10 Reps
-
Day 6
1A
Pull-Up (Bodyweight)2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
12 Reps
-
-
-
-
-
-
1B
Weighted Sit Up11 Sets
20 Reps
-
2A
Chest Supported Row (Machine)3 Sets
15-20 Reps
-
2B
Shrug (Dumbbell)3 Sets
8-12 Reps
-
3A
Rear Delt Fly (Machine)4 Sets
15-20 Reps
-
3B
Concentration Curl4 Sets
10-15 Reps
-
Day 1
1A
Bulgarian Split Squat (Bodyweight)3 Sets
30 Reps
-
1B
Abs Crunch (Weighted)3 Sets
30 Reps
-
2
Hip Thrust (Machine)4 Sets
15 Reps
-
3A
Belt Squat4 Sets
15 Reps
-
3B
Dragon Fly4 Sets
1 mins
-
4A
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4B
Seated Calf Raise3 Sets
20 Reps
-