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BoostcampPNG

Project Mikasa 💪

by Fatema S.
1 athletes joined

Program Description

Building glutes and core

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 13, 2025 04:47
  • Last Edited
    Feb 13, 2025 06:17
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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
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
60 mins
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 1
1
Cardio
1 Set
15 mins
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
5
Step-Up (Weighted)
2 Sets
12 Reps
-
6
Seated Hamstring Curl
3 Sets
12 Reps
-
7
Reverse Hyperextension
3 Sets
15 Reps
-
8
Cardio
1 Set
15 mins
-
Day 3
1
Cardio
1 Set
15 mins
-
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Glute Kickback (Cable)
2 Sets
12 Reps
-
8
Cardio
1 Set
15 mins
-
Day 5
1
Goblet Squat
3 Sets
10 Reps
-
2
Kettlebell Swing
3 Sets
12 Reps
-
3
Lying Leg Raise
2 Sets
15 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
6
Decline Crunch
2 Sets
12 Reps
-
7
High Bar Squat (Barbell)
2 Sets
8 Reps
-
8
Lat Pulldown
2 Sets
8 Reps
-
9
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
10
Cardio
1 Set
10 mins
-