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Try out

by Tasha A.

Program Description

Get ready to challenge yourself with the "Try Out" program, a focused 1-week journey designed for those looking to build strength and enhance muscle definition. Comprising four intense training days, this program features a variety of exercises including Dumbbell Hip Thrusts, Bulgarian Split Squats, and Leg Presses, targeting your glutes, legs, and back. Each workout is structured to maximize your gains, ensuring you push your limits while honing your technique. Perfect for lifters of all levels, this program will empower you to achieve your fitness goals in just one week!

Program Overview

  • Level
    Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 01:52
  • Last Edited
    Mar 30, 2026 01:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.7%
Hamstrings
23.3%
Quadriceps
18.6%
Abductors
10.6%
Abs
7.2%
Lower Back
4.7%
Stretching
2.5%
Upper Back
2.5%
Lats
2.5%
Biceps
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Hip Abduction (Band)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hip Thrust (Dumbbell)
4
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Glute Kickback
3 Sets
15 Reps
-
5
Hip Abduction (Band)
3 Sets
15 Reps
-
Day 2
1
Leg Press
3 Sets
10 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
Day 4
1
Leg Press
4 Sets
10 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Dead Bug
3 Sets
10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-