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Janna’s 2026 Program

by Janna

Program Description

**Janna’s 2026 Program** is a dynamic 5-week workout plan designed to push your limits and sculpt your physique. With 15 training days packed into just over a month, this program focuses on compound movements and targeted exercises to enhance strength and muscle definition. Expect to engage your glutes, back, and legs through a variety of barbell and bodyweight exercises, all while maintaining an intensity that keeps you challenged. Whether you're looking to build muscle or improve your overall fitness, this program will keep you motivated and on track to achieve your goals.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 27, 2026 11:28
  • Last Edited
    Feb 28, 2026 12:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.6%
Hamstrings
13.2%
Upper Back
11%
Quadriceps
8.8%
Front Delts
7.7%
Lats
6.6%
Rear Delts
6.6%
Triceps
6.6%
Chest
6.6%
Abs
4.4%
Lower Back
3.3%
Biceps
3.3%
Middle Delts
2.2%
Abductors
1.1%
Adductors
1.1%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Push Up (Incline)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Push Up (Incline)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Push Up (Incline)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Push Up (Incline)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Dip (Bodyweight)
3
10 reps
RPE 8
5
Push Up (Incline)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Lat Pulldown
2
2
15 reps
5 reps
RPE 8.5
RPE 8.5
6
Face Pull
3
10 reps
RPE 7.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
10 reps
RPE 9
9
Pull-Up (Band)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Lat Pulldown
2
2
15 reps
5 reps
RPE 8.5
RPE 8.5
6
Face Pull
3
10 reps
RPE 7.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
10 reps
RPE 9
9
Pull-Up (Band)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Lat Pulldown
2
2
15 reps
5 reps
RPE 8.5
RPE 8.5
6
Face Pull
3
10 reps
RPE 7.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
10 reps
RPE 9
9
Pull-Up (Band)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Lat Pulldown
2
2
15 reps
5 reps
RPE 8.5
RPE 8.5
6
Face Pull
3
10 reps
RPE 7.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
10 reps
RPE 9
9
Pull-Up (Band)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Lat Pulldown
2
2
15 reps
5 reps
RPE 8.5
RPE 8.5
6
Face Pull
3
10 reps
RPE 7.5
7
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Rear Delt Fly (Cable)
3
10 reps
RPE 9
9
Pull-Up (Band)
2
5 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8.5
4
Glute Kickback (Cable)
3 Sets
8 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
4
Dip (Bodyweight)
3 Sets
10 Reps
@8
5
Push Up (Incline)
3 Sets
10 Reps
@8.5
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Squat (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9.5
4
Glute Kickback (Cable)
3 Sets
10 Reps
@9.5
5
Lat Pulldown
2 Sets
2 Sets
15 Reps
5 Reps
@8.5
@8.5
6
Face Pull
3 Sets
10 Reps
@7.5
7
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
8
Rear Delt Fly (Cable)
3 Sets
10 Reps
@9
9
Pull-Up (Band)
2 Sets
5 Reps
@10