logo
BoostcampPNG

legs-back-arms-X V2

by Esperanca D.

Program Description

strength and muscle

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2025 06:31
  • Last Edited
    Jul 19, 2025 06:47
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
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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
-
2
Hip Adductor (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Squat (Barbell)
3
1
1 reps
-
-
5
Hip Thrust (Machine)
2
-
6
Cardio
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
T-Bar Row
2
-
4
Face Pull
2
-
5
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Hammer Curl
2
-
4
Overhead Tricep Extension (Dumbbell)
2
-
5
Bicep Curl (Cable)
2
-
6
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
-
2
Hip Thrust (Machine)
2
-
3
Squat (Barbell)
3
-
4
Romanian Deadlift (Barbell)
2
-
5
Back Extension (Weighted)
2
-
6
Lunge (Dumbbell)
2
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Push Up
2
-
3
Plank
2
1 mins
-
4
Cardio
1
20 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Hack Squat
2 Sets
-
2
Hip Adductor (Machine)
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Squat (Barbell)
3 Sets
1 Set
1 Reps
-
-
5
Hip Thrust (Machine)
2 Sets
-
6
Cardio
1 Set
5 mins
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
T-Bar Row
2 Sets
-
4
Face Pull
2 Sets
-
5
Cardio
1 Set
20 mins
-
Day 3
1
Lateral Raise (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Hammer Curl
2 Sets
-
4
Overhead Tricep Extension (Dumbbell)
2 Sets
-
5
Bicep Curl (Cable)
2 Sets
-
6
Cardio
1 Set
15 mins
-
Day 4
1
Hip Abductor (Machine)
2 Sets
-
2
Hip Thrust (Machine)
2 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Romanian Deadlift (Barbell)
2 Sets
-
5
Back Extension (Weighted)
2 Sets
-
6
Lunge (Dumbbell)
2 Sets
-
7
Cardio
1 Set
10 mins
-
Day 5
1
Pull-Up (Assisted)
3 Sets
-
2
Push Up
2 Sets
-
3
Plank
2 Sets
1 mins
-
4
Cardio
1 Set
20 mins
-