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BoostcampPNG

12 week programme 🍑

by James E.
4 athletes joined

Program Description

#buildabitch

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2024 03:27
  • Last Edited
    Jun 18, 2025 12:16

Summary

Transform your physique with this comprehensive 12-week program designed to sculpt and strengthen your entire body. Committing to five days a week, you'll tackle a variety of targeted workouts that include barbell hip thrusts, dumbbell presses, and cable abductions, ensuring you hit all major muscle groups effectively. Each session is structured to maximize intensity while allowing for optimal recovery, making it perfect for both beginners and seasoned lifters. Get ready to elevate your strength and aesthetics in just three months!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Cable Abductions
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Hyperextension
3
30 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Cable Abductions
3
12 reps
RPE 8
4
Smith Machine Frog Pump
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chin-Up (Assisted)
3
3 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Push Up
3
8 reps
-
4
Inverted Row
3
10 reps
-
5
Lying Rear Lateral Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Reverse Lunge
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
15 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Single Leg Hip Thrust
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Single Leg Hip Thrust
3
10 reps
RPE 8
3
Glute Bridge (Barbell)
3
20 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Hyperextension
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Cable Abductions
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chin-Up (Assisted)
3 Sets
3 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
Day 3
1
Smith Machine Reverse Lunge
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Single Leg Hip Thrust
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8