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Improving session and performance (1)

by Couzin C.

Program Description

Short period push phase! Main focus glute and shoulder,get stronger in all exercises

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2025 04:41
  • Last Edited
    Mar 28, 2025 04:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
4
Straight Arm Pulldown
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
9
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Hip Thrust (Machine)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Single Leg Press
3 Sets
12 Reps
@8
7
Back Extension
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10 Reps
@8
5
Step-Up (Weighted)
3 Sets
10 Reps
@8
6
Hamstring Curl
3 Sets
10 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
5
Arnold Press
1 Set
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
7
Upright Row (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@8
9
Plank
3 Sets
1 mins
@8
10
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
2
Seated Hamstring Curl
3 Sets
12 Reps
@9
3
Sumo Deadlift (Paused)
3 Sets
10 Reps
@8
4
Single Leg Press
3 Sets
10 Reps
@8
5
Stiff Leg Deadlift
3 Sets
10 Reps
@8
6
Hack Squat
3 Sets
8 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15 Reps
@8
8
Hip Adductor (Machine)
3 Sets
15 Reps
@8