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BoostcampPNG

Rebuild & Shape

by Dizzle

Program Description

This 4-week program is designed to help you build foundational strength, shape lean muscle, and feel more capable in your body — no matter where you’re starting from. With 2–3 structured sessions per week, it’s ideal for anyone returning to training after weight loss, a long break, or just looking for a realistic, effective plan that gets results without burnout.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 03, 2025 01:10
  • Last Edited
    Sep 03, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.9%
Hamstrings
13.4%
Triceps
11.5%
Quadriceps
10.7%
Middle Delts
6%
Front Delts
5.7%
Lower Back
4.5%
Abs
4.5%
Upper Back
3.6%
Chest
3.6%
Stretching
3.6%
Lats
2.9%
Other
2.4%
Abductors
2.1%
Biceps
1.4%
Forearms
0.7%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute Kickback
3
12 reps
RPE 8
5
Lateral Banded Walk
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute Kickback
3
12 reps
RPE 8
5
Lateral Banded Walk
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute Kickback
3
12 reps
RPE 8
5
Lateral Banded Walk
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 6
2
Split Squat (Dumbbell)
3
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Glute Kickback
3
12 reps
RPE 8
5
Lateral Banded Walk
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Tricep Kickback
3
12 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Tricep Kickback
3
12 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Tricep Kickback
3
12 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Tricep Kickback
3
12 reps
RPE 7
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
7
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Glute Bridge Hold
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Clamshells (Band)
3
15 reps
RPE 7
5
Stretching
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Glute Bridge Hold
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Clamshells (Band)
3
15 reps
RPE 7
5
Stretching
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Glute Bridge Hold
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Clamshells (Band)
3
15 reps
RPE 7
5
Stretching
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
2
Glute Bridge Hold
3
12 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Clamshells (Band)
3
15 reps
RPE 7
5
Stretching
1
10 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@6
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@6
3
Leg Press
3 Sets
10 Reps
@6
4
Glute Kickback
3 Sets
12 Reps
@8
5
Lateral Banded Walk
2 Sets
10 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Chest Press (Machine)
3 Sets
10 Reps
@7
4
Tricep Kickback
3 Sets
12 Reps
@7
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
7
Walk
1 Set
15 mins
@6
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
2
Glute Bridge Hold
3 Sets
12 Reps
@7
3
Step-Up (Weighted)
3 Sets
10 Reps
@7
4
Clamshells (Band)
3 Sets
15 Reps
@7
5
Stretching
1 Set
10 mins
@7