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Julia

by Julia A.

Program Description

Unleash your potential with the "Julia" workout program, a comprehensive 1-week training plan designed for those ready to sculpt and strengthen their physique. Comprising six intense sessions, this program targets muscle growth and definition, utilizing a full gym setup to maximize your results. Each workout lasts about 60 minutes and incorporates a variety of exercises, including supersets and targeted movements, ensuring you engage all major muscle groups effectively. Elevate your training and achieve the physique you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 12:19
  • Last Edited
    Aug 08, 2025 12:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
4
8 reps
RPE 7.5
2A
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Split Squat (Dumbbell)
3
8 reps
RPE 9
4A
Hip Abductor (Machine)
3
10 reps
RPE 6
5
Glute Kickback (Cable)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 8.5
4
Lat Pullover
3
10 reps
RPE 8.5
5
Face Pull
4
10 reps
RPE 7
6
Bicep Curl (Cable)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9.5
2
Goblet Squat
4
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Chest Press (Machine)
4
8 reps
RPE 7.5
4
Chest Fly (Machine)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Tricep Dip (Bodyweight)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Step-Up (Weighted)
3
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
9
0.5 mins
RPE 9
2
Abb Circuit
3
10 mins
RPE 8
3
Stair Climber
1
15 mins
RPE 9
Week 1
1 / 1 Weeks
Day 1
1A
Hip Thrust (Barbell)
4 Sets
8 Reps
@7.5
2A
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4A
Hip Abductor (Machine)
3 Sets
10 Reps
@6
5
Glute Kickback (Cable)
3 Sets
8 Reps
@6.5
Day 2
1
T-Bar Row
4 Sets
8 Reps
@8
2
Lat Pulldown
4 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
8 Reps
@8.5
4
Lat Pullover
3 Sets
10 Reps
@8.5
5
Face Pull
4 Sets
10 Reps
@7
6
Bicep Curl (Cable)
4 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@6.5
Day 3
1
Leg Press
4 Sets
8 Reps
@9.5
2
Goblet Squat
4 Sets
8 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8.5
4
Leg Extension
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
@6
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
3
Chest Press (Machine)
4 Sets
8 Reps
@7.5
4
Chest Fly (Machine)
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
6
Tricep Dip (Bodyweight)
3 Sets
10 Reps
@7.5
Day 5
1
Hip Thrust (Barbell)
4 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Step-Up (Weighted)
3 Sets
8 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
Day 6
1
Sprint
9 Sets
0.5 mins
@9
2
Abb Circuit
3 Sets
10 mins
@8
3
Stair Climber
1 Set
15 mins
@9