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BoostcampPNG

Bikini Body Recomp

by Courtney P.

Program Description

Grow/maintain muscle mass while burning fat. Create the hourglass figure through proportions while staying strong!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2025 02:57
  • Last Edited
    Feb 24, 2025 02:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Seated Row (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 9
8
Bicep Curl (Cable)
3
12 reps
RPE 8
9
Hammer Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 10
2
Good Morning
3
8 reps
RPE 10
3
Step-Up (Weighted)
3
8 reps
RPE 10
4
Hack Squat
3
8 reps
RPE 10
5A
Glute Kickback (Cable)
3
8 reps
RPE 9
5B
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Seated Row (Machine)
3 Sets
12 Reps
@9
7
Lat Pulldown
3 Sets
12 Reps
@9
8
Bicep Curl (Cable)
3 Sets
12 Reps
@8
9
Hammer Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Cardio (Zone 2)
1 Set
30 Reps
@7
Day 2
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@10
2
Good Morning
3 Sets
8 Reps
@10
3
Step-Up (Weighted)
3 Sets
8 Reps
@10
4
Hack Squat
3 Sets
8 Reps
@10
5A
Glute Kickback (Cable)
3 Sets
8 Reps
@9
5B
Hip Abductor (Machine)
3 Sets
10 Reps
@10
Day 4
1
Chest Fly (Machine)
3 Sets
12 Reps
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Seated Row (Machine)
3 Sets
12 Reps
@9
7
Lat Pulldown
3 Sets
12 Reps
@9
8
Bicep Curl (Cable)
3 Sets
12 Reps
@8
9
Hammer Curl (Cable)
3 Sets
12 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@10
2
Good Morning
3 Sets
8 Reps
@10
3
Step-Up (Weighted)
3 Sets
8 Reps
@10
4
Hack Squat
3 Sets
8 Reps
@10
5A
Glute Kickback (Cable)
3 Sets
8 Reps
@9
5B
Hip Abductor (Machine)
3 Sets
10 Reps
@10
Day 6
1
Cardio (Zone 2)
1 Set
30 Reps
@7
Day 7
1
Stretching
1 Set
30 mins
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