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BoostcampPNG

Evelina's Ass Builder (1)

by Nontas A.
5 athletes joined

Program Description

To get JUICY

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 12, 2025 05:54
  • Last Edited
    Sep 13, 2025 03:51
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Hamstrings
10.4%
Abs
10.1%
Upper Back
9.1%
Quadriceps
8.1%
Triceps
7.8%
Lower Back
7.1%
Lats
7.1%
Biceps
5.6%
Chest
4.8%
Front Delts
3.3%
Abductors
2.5%
Rear Delts
2.5%
Middle Delts
2.5%
Adductors
1.5%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-8 Reps
@10
3
Hanging Knee Raise
3 Sets
10-15 Reps
@10
4
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8
5
Chest Press (Machine)
2 Sets
8-10 Reps
@10
6
Face Pull
2 Sets
12-15 Reps
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Reps
80%
2
Pull-Up (Assisted)
1 Set
2 Sets
8 Reps
8 Reps
70%
62%
3
Dip (Assisted)
3 Sets
6-8 Reps
@10
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Hip Thrust (Machine)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
3
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@8
5
Seated Row (Cable)
2 Sets
8-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@10