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BoostcampPNG

FBW leg, glute focused

by Adrian D.
1 athletes joined

Program Description

Builds strength, muscle size and help getting into the gym

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2024 08:06
  • Last Edited
    Nov 30, 2024 08:19
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Glute Kickback (Cable)
3
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
4
Hanging Leg Raise
3
10-20 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8.5
6
Standing Calf Raise
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5 reps
RPE 8.5
2
Lying Leg Curl
4
10 reps
RPE 8.5
3
Bent Over Row (Dumbbell)
4
10 reps
RPE 8.5
4
Side Crunch (Cable)
4
15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8.5
2
Leg Extension
4
10 reps
RPE 8.5
3
Front Raise
4
10 reps
RPE 8.5
4
Seated Calf Raise
4
10 reps
RPE 8.5
5
Hollow Hold
4
0.5 mins
RPE 9
6
Pull-Up (Assisted)
4
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Glute Kickback (Cable)
3 Sets
10 Reps
@8.5
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
4
Hanging Leg Raise
3 Sets
10-20 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
6
Standing Calf Raise
4 Sets
10-20 Reps
@8.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8.5
2
Leg Extension
4 Sets
10 Reps
@8.5
3
Front Raise
4 Sets
10 Reps
@8.5
4
Seated Calf Raise
4 Sets
10 Reps
@8.5
5
Hollow Hold
4 Sets
0.5 mins
@9
6
Pull-Up (Assisted)
4 Sets
10 Reps
@8.5
Day 2
1
Hip Thrust (Barbell)
4 Sets
5 Reps
@8.5
2
Lying Leg Curl
4 Sets
10 Reps
@8.5
3
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@8.5
4
Side Crunch (Cable)
4 Sets
15 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Standing Calf Raise
3 Sets
10 Reps
@8.5