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BoostcampPNG

💥 NPC-Inspired / Competition Tone

by Rebecca H.

Program Description

The purpose of this program is to sculpt a balanced, athletic, and feminine physique by emphasizing glute development, shoulder definition, and lower-body symmetry through strategic hypertrophy training. This 4-day split is designed to enhance muscle tone, strength, and stage aesthetics while supporting metabolic health and joint longevity. Each session blends compound strength lifts with targeted isolation work to build round glutes, tight quads, and defined delts — the hallmarks of an NPC bikini-ready body. The program also fosters confidence, discipline, and body awareness, encouraging sustainable progress and self-empowerment both inside and outside the gym.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 04:18
  • Last Edited
    Oct 06, 2025 04:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.5%
Quadriceps
11.1%
Upper Back
10.3%
Hamstrings
9%
Middle Delts
6.1%
Rear Delts
6.1%
Lats
5.8%
Triceps
5.8%
Front Delts
5.7%
Lower Back
5.4%
Biceps
4.6%
Abductors
4.5%
Abs
3.3%
Chest
3.3%
Adductors
1.2%
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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
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Y Raise
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
12-15 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
6-10 reps
-
3
Glute Kickback (Cable)
4
12-15 reps
-
4
Lunge (Dumbbell)
3
10-12 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Reverse Lunge (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Reverse Lunge (Dumbbell)
3
10-12 reps
-
3
Hack Squat
3
6-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Reverse Lunge (Dumbbell)
3
10-12 reps
-
3
Hack Squat
3
6-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Russian Twist (Dumbbell)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Y Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Russian Twist (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-