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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 06, 2025 10:32

Summary

Transform your physique with the **Rebuild & Shape** program, a focused 4-week journey designed for those looking to enhance strength and sculpt their bodies. Committing just three days a week, you'll engage in a variety of exercises targeting major muscle groups, including glutes, legs, shoulders, and arms, using a full gym setup. Each session combines compound and isolation movements to maximize results, ensuring you build both muscle and endurance. Get ready to rebuild your strength and shape your ideal physique!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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