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Julie sin booty program <3 v2
Beginner–IntermediateFree

Julie sin booty program <3 v2

Hot girl summer (Julie Edition)

Martin Lillebø
Martin Lillebø· Oct 2024
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
4 days
Level
Beginner, Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
90 min
Laget spesielt for min vakre Julie, for å hjelpe deg å nå målene dine og føle deg mer selvsikker. Hver øvelse er nøye valgt med tanke på deg og det du ønsker å oppnå. Du er allerede perfekt i mine øyne, men jeg vet hvor mye dette betyr for deg, og jeg vil være der og støtte deg hele veien 💕 Dette programmet er designa for å: - Gi deg større og sterkere rumpestump - Booste selvtilliten din enda mer - Hjelpe deg å føle deg som den baddie’n du er - Gjøre treningsøktene morsomme og motiverende Jeg har brukt tid på å researche og planlegge hver eneste øvelse, fordi du fortjener det aller beste <3 Når du føler deg sliten eller umotivert, så husk at jeg også er her for deg. Du er så utrolig sterk allerede, og jeg er så stolt av at du vil pushe deg selv til å nå målene dine. Hver gang du trener, tenk på at det er jeg som har laget dette spesielt for deg. Tenk på hvor sykt godt det blir å se resultatene sammen, feire fremgangen din, og ikke minst - se det nydelige smilet ditt når du når målene dine. For det kommer du til å gjøre, det er jeg sikker på :) Husk nå jenta mi: - Du er perfekt akkurat som du er - Jeg er din største supporter og motivator - Vi gjør dette sammen, Du er ikke alene ❤️ Gleder meg til å være med deg hele veien. Elsker deg masse min jenta mi <3 PS: Ikke glem å sende meg masse progress pics så jeg kan uhm… dokumentere fremgangen din 😁👍 😘​​​​​​​​​​​​​​​​

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
18.7%
Hamstrings
13.2%
Lower Back
10.4%
Chest
9.2%
Triceps
8%
Abs
6.3%
Quadriceps
6%
Front Delts
5.2%
Biceps
4.5%
Upper Back
4.5%
Lats
4.5%
Middle Delts
2.5%
Abductors
2.5%
Calves
2.5%
Adductors
1%
Rear Delts
0.5%
Forearms
0.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)15+ reps75%
13+ reps85%
11+ reps95%
13+ reps90%
2Lateral Raise (Cable)110–12 reps@6.5
110–12 reps@7
110–12 reps@8
3Preacher Curl (Dumbbell)210–12 reps@7
18–10 reps@8
4Cable Crunch310–12 reps@6.5
#ExerciseSetsRepsLoad
1Hip Thrust (Machine)18+ reps65%
16+ reps75%
14+ reps85%
16+ reps80%
2Romanian Deadlift (Barbell)16 reps75%
110 reps70%
112 reps65%
3Squat (Smith Machine)18 reps65%
16 reps75%
14 reps85%
4Bulgarian Split Squat (Barbell)18–12 reps@7
18–12 reps@7.5
18–12 reps@8
5Hip Abductor (Machine)18–12 reps@7
28–12 reps@7.5
6Hyperextension110+ reps@6.5
112+ reps@7
18+ reps@8
#ExerciseSetsRepsLoad
1Hip Thrust (Machine)110 reps65%
220 reps60%
110 reps70%
2Romanian Deadlift (Barbell)18 reps65%
16 reps75%
14 reps85%
3Hyperextension115 reps@7.5
112 reps@8.5
18 reps@9
4Single Arm High Row (Cable)112 reps@6.5
18 reps@7
16 reps@7.5
5Pull-Up (Assisted)110–12 reps@6.5
110–12 reps@7
110–12 reps@7.5
#ExerciseSetsRepsLoad
1Bench Press (Barbell)18 reps65%
16 reps75%
24 reps85%
2Incline Bench Press (Smith Machine)16 reps75%
18 reps70%
110 reps65%
3Tricep Pushdown (Cable)210–12 reps@6.5
18–10 reps@7.5
4Seated Calf Raise18 reps@6.5
112 reps@7
115 reps@7.5

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Julie sin booty program <3 v2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Julie sin booty program <3 v2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Julie sin booty program <3 v2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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