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BoostcampPNG

Maia Sloan’s glitzy glam fairy stomp

by null
2 athletes joined

Program Description

Optimized for consistency

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 09, 2025 01:49
  • Last Edited
    Jan 13, 2025 01:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6.5
3
Chest Press (Machine)
3 Sets
8-12 Reps
@6
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@6.5
5
Lateral Raise (Machine)
3 Sets
6-8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8-15 Reps
@6
7
Cardio
1 Set
10 mins
@6
Day 3
1
Goblet Squat
3 Sets
8-10 Reps
@6
2
Leg Press
3 Sets
5-8 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
4
Leg Extension
3 Sets
5-10 Reps
@6
5
Hip Adductor (Machine)
2 Sets
10 Reps
@6
6
Seated Calf Raise
2 Sets
15 Reps
@6
7
Cardio
1 Set
10 mins
@6
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@6
2
Seated Row (Machine)
3 Sets
8-12 Reps
@6
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@6.5
5
Face Pull
2 Sets
5-10 Reps
@6
6
Cardio
1 Set
10 mins
@6