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Stability and strength

by Yasmine Garcia
1 athletes joined

Program Description

Unlock your potential with the **Stability and Strength** program, a comprehensive 6-week journey designed to enhance your core stability and overall muscle strength. With 18 sessions packed into just six weeks, you'll engage in a variety of exercises, including kettlebell goblet marches, bodyweight leg raises, and machine-based chest presses, ensuring a well-rounded approach to fitness. Each workout is tailored to progressively challenge you, building a solid foundation while pushing your limits. Join us and transform your strength and stability in just a few weeks!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 03:24
  • Last Edited
    Jan 07, 2026 09:18
Muscle Engagement
Front
Back
MuscleSet
Abs
18.2%
Glutes
11.8%
Front Delts
10.6%
Quadriceps
10%
Triceps
9.4%
Hamstrings
9.4%
Upper Back
6.5%
Biceps
5.3%
Calves
3.5%
Chest
3.5%
Lats
3.5%
Adductors
2.4%
Rear Delts
2.4%
Abductors
1.8%
Forearms
1.8%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet March
2
20 reps
RPE 7.5
2
Lateral Med Ball Slam
3
12 reps
RPE 8
3
Lying Leg Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 8.5
4
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
5
Squat Thruster
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
3
Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 8.5
4
Reverse Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Glute Kickback (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Plank
1
2
0.5 mins
0.5 mins
RPE 8
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lat Pulldown
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Goblet March
2 Sets
20 Reps
@7.5
2
Lateral Med Ball Slam
3 Sets
12 Reps
@8
3
Lying Leg Raise
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8.5
4
Sled Push
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
@8
@8.5
@9
5
Squat Thruster
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9.5
Day 2
1
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@8.5
4
Reverse Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
5
Glute Kickback (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@8.5
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Plank
1 Set
2 Sets
0.5 mins
0.5 mins
@8
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9