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BoostcampPNG

Summer Body T

by Steve B.
1 athletes joined

Program Description

Build a booty

Program Overview

  • Level
    Novice
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 12:08
  • Last Edited
    Mar 22, 2026 12:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.4%
Abs
14.4%
Hamstrings
13.2%
Quadriceps
9.6%
Triceps
7.2%
Upper Back
7.2%
Lower Back
4.8%
Front Delts
4.8%
Lats
4.8%
Cardio
4%
Middle Delts
3.6%
Biceps
3.6%
Other
2.4%
Chest
2.4%
Rear Delts
2.4%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Barbell)
2
10-12 reps
-
4
Hip Thrust (Barbell)
1
AMRAP
-
5
Romanian Deadlift (Barbell)
2
10-12 reps
-
6
Romanian Deadlift (Barbell)
1
AMRAP
-
7
Seated Hamstring Curl
2
10-12 reps
-
8
Seated Hamstring Curl
1
AMRAP
-
9
Bench Press (Dumbbell)
3
10-12 reps
-
10
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
11
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
12
Leg Pull-In
3
10-15 reps
-
13
Flutter Kicks
3
10-15 reps
-
14
Hollow Hold
3
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hack Squat
2
10-12 reps
-
4
Hack Squat
1
AMRAP
-
5
Smith Machine Reverse Lunge
2
10-12 reps
-
6
Smith Machine Reverse Lunge
1
AMRAP
-
7
Leg Extension
2
10-12 reps
-
8
Leg Extension
1
AMRAP
-
9
Lat Pulldown
3
10-12 reps
-
10
Close Grip Row
3
10-12 reps
-
11
Bicep Curl (Barbell)
3
10-12 reps
-
12
Straight Leg Sit-up
3
10-15 reps
-
13
Lying Leg Raise
3
10-15 reps
-
14
Russian Twist Weighted
3
10-15 reps
-
15
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5-10 mins
-
2
Stretching
1
5-10 mins
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Hip Thrust (Machine)
1
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
-
7
Glute Med Kickback
2
10-12 reps
-
8
Glute Med Kickback
1
AMRAP
-
9
Barbell Row
3
10-12 reps
-
10
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
11
Up Down Plank
3
-
12
Alternate Heel Touch
3
-
13
Overhead Walk W/Dumbbell
3
-
Week 1
1 / 10 Weeks
Day 1
1
Treadmill
1 Set
5-10 mins
-
2
Stretching
1 Set
5-10 mins
-
3
Hip Thrust (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Hip Thrust (Barbell)
1 Set
AMRAP
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Romanian Deadlift (Barbell)
1 Set
AMRAP
-
7
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
8
Seated Hamstring Curl
1 Set
AMRAP
-
9
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
10
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
11
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
12
Leg Pull-In
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
13
Flutter Kicks
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
14
Hollow Hold
1 Set
1 Set
1 Set
-
-
-
15
Cardio
1 Set
-
Day 2
1
Treadmill
1 Set
5-10 mins
-
2
Stretching
1 Set
5-10 mins
-
3
Hack Squat
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Hack Squat
1 Set
AMRAP
-
5
Smith Machine Reverse Lunge
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Smith Machine Reverse Lunge
1 Set
AMRAP
-
7
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
8
Leg Extension
1 Set
AMRAP
-
9
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
10
Close Grip Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
11
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
12
Straight Leg Sit-up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
13
Lying Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
14
Russian Twist Weighted
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
15
Cardio
1 Set
-
Day 3
1
Treadmill
1 Set
5-10 mins
-
2
Stretching
1 Set
5-10 mins
-
3
Hip Thrust (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Hip Thrust (Machine)
1 Set
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
AMRAP
-
7
Glute Med Kickback
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
8
Glute Med Kickback
1 Set
AMRAP
-
9
Barbell Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
10
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
11
Up Down Plank
1 Set
1 Set
1 Set
-
-
-
12
Alternate Heel Touch
1 Set
1 Set
1 Set
-
-
-
13
Overhead Walk W/Dumbbell
1 Set
1 Set
1 Set
-
-
-