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Mishi 4 day fitness

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Program Description

Build and shape glutes, tone and define full body, lose fat, feel strong and confident

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 10:40
  • Last Edited
    Jun 05, 2025 04:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Glute Bridge (Bodyweight)
1
20 reps
-
2
Side Leg Swings
1
20 reps
-
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
20 reps
-
2
Side Leg Swings
1
20 reps
-
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
20 reps
-
2
Side Leg Swings
1
20 reps
-
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
1
20 reps
-
2
Side Leg Swings
1
20 reps
-
3
Hip Thrust (Barbell)
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Curtsy Lunge
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 8
7
Seated Hamstring Curl
3
12 reps
RPE 8
8
Frog Pump
2
30 reps
-
9
Dynamic Side Plank
2
24 reps
-
10
Ab Roller
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Arnold Press
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Band Pull Apart
2
20 reps
RPE 7
7
Plank with Shoulder Taps
2
20 reps
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Banded Side Steps
1
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Banded Side Steps
1
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Banded Side Steps
1
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
20 reps
-
2
Banded Side Steps
1
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 9
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Leg Press
3
12 reps
RPE 8
6
Pull Through (Cable)
3
15 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Dead Bug
1
15 reps
-
9
Russian Twist (Dumbbell)
1
50 reps
-
10
Abs Crunch (Bodyweight)
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
1 reps
-
2
Kettlebell Swing
4
15 reps
RPE 8
3
Tricep Kickback
3
10 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Glute Kickback (Cable)
3
15 reps
RPE 8
6
Glute Bridge (Bodyweight)
3
15 reps
-
7
Clamshells (Band)
3
15 reps
-
8
Plank
1
1 mins
-
9
Side Plank
1
1 mins
-
10
Bicycle Crunch
1
50 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Glute Bridge (Bodyweight)
1 Set
20 Reps
-
2
Side Leg Swings
1 Set
20 Reps
-
3
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Curtsy Lunge
3 Sets
12 Reps
@7
6
Glute Kickback (Cable)
3 Sets
15 Reps
@8
7
Seated Hamstring Curl
3 Sets
12 Reps
@8
8
Frog Pump
2 Sets
30 Reps
-
9
Dynamic Side Plank
2 Sets
24 Reps
-
10
Ab Roller
3 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Arnold Press
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
15 Reps
@8
6
Band Pull Apart
2 Sets
20 Reps
@7
7
Plank with Shoulder Taps
2 Sets
20 Reps
-
8
Bicycle Crunch
1 Set
50 Reps
-
9
V-Up
1 Set
20 Reps
-
Day 3
1
Squat (Bodyweight)
1 Set
20 Reps
-
2
Banded Side Steps
1 Set
10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@9
4
Squat (Barbell)
4 Sets
8 Reps
@8.5
5
Leg Press
3 Sets
12 Reps
@8
6
Pull Through (Cable)
3 Sets
15 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Dead Bug
1 Set
15 Reps
-
9
Russian Twist (Dumbbell)
1 Set
50 Reps
-
10
Abs Crunch (Bodyweight)
1 Set
50 Reps
-
Day 4
1
500m Row
1 Set
1 Reps
-
2
Kettlebell Swing
4 Sets
15 Reps
@8
3
Tricep Kickback
3 Sets
10 Reps
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
15 Reps
@8
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
-
7
Clamshells (Band)
3 Sets
15 Reps
-
8
Plank
1 Set
1 mins
-
9
Side Plank
1 Set
1 mins
-
10
Bicycle Crunch
1 Set
50 Reps
-