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ANGELUS PROJECT

by Diego B.
1 athletes joined

Program Description

The main objective is to focus on the buttocks and legs, looking to work the upper body for sculpting and toning.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 04:16
  • Last Edited
    Feb 12, 2025 05:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
4 Sets
10-20 Reps
@8.5
2
Step-Up (Weighted)
4 Sets
10-12 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
4 Sets
10-20 Reps
@8.5
4
Hip Thrust (Band)
4 Sets
10-20 Reps
@8.5
5
Abs Crunch (Bodyweight)
4 Sets
10-30 Reps
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-20 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@8.5
3
Push Up
4 Sets
5-20 Reps
@8.5
4
Skull Crusher
4 Sets
10-20 Reps
@8.5
5
Dips Between Chairs
4 Sets
10-20 Reps
@8.5
6
Single Arm Overhead Tricep Extension
4 Sets
10-20 Reps
@8.5
7
Superman
4 Sets
20-30 Reps
@9
Day 3
1
Walking Lunge
1 Set
2 mins
@7
2
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
@8.5
3
Cossack Squat (Bodyweight)
5 Sets
10-15 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-15 Reps
@8.5
5
Reverse Abs Crunch (Bodyweight)
4 Sets
15-30 Reps
@9
Day 4
1
Upright Row (Dumbbell)
4 Sets
10-20 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
10-20 Reps
@8.5
3
Hammer Curl
4 Sets
10-20 Reps
@8.5
4
Concentration Curl
4 Sets
10-20 Reps
@8.5
5
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@8.5
6
Lying Leg Raise
4 Sets
15-30 Reps
@9