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Finishing work for Mrs. USA

by Steve J.
1 athletes joined

Program Description

Finishing work for Mrs. USA pagent competition

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 06:55
  • Last Edited
    Feb 10, 2026 07:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Hamstrings
13%
Upper Back
10.3%
Abs
9.8%
Quadriceps
9.3%
Middle Delts
7.4%
Lats
5.8%
Front Delts
5.8%
Biceps
5.1%
Lower Back
4.6%
Triceps
4%
Rear Delts
4%
Abductors
1.7%
Forearms
1.7%
Stretching
1.6%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7.5
3
Glute Kickback (Cable)
3
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
20 reps
RPE 7.5
6
Ab Routine (70% Effort)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7.5
3
Glute Kickback (Cable)
3
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
20 reps
RPE 7.5
6
Ab Routine (70% Effort)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7.5
3
Glute Kickback (Cable)
3
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
20 reps
RPE 7.5
6
Ab Routine (70% Effort)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7.5
3
Glute Kickback (Cable)
3
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
20 reps
RPE 7.5
6
Ab Routine (70% Effort)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7.5
3
Glute Kickback (Cable)
3
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
20 reps
RPE 7.5
6
Ab Routine (70% Effort)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Press
3
15 reps
RPE 6
5
Hip Abductor (Machine)
2
20 reps
RPE 6
6
Stomach Vacuums (3x As Long As You Can)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
4
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Press
3
15 reps
RPE 6
5
Stomach Vacuums (3x As Long As You Can)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
1
10 reps
10 reps
12 reps
12 reps
RPE 5
RPE 6
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10 reps
10 reps
12 reps
RPE 5
RPE 6
RPE 7.5
2
Seated Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Chin-Up (Assisted)
3
12 reps
RPE 7.5
6
Stomach Vacuums (3x As Long As You Can)
1
-
7
Dead Bug
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stomach Vacuums (3x As Long As You Can)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stomach Vacuums (3x As Long As You Can)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Stomach Vacuums (3x As Long As You Can)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Pull Through (Cable)
2
15 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Pull Through (Cable)
2
15 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Pull Through (Cable)
2
15 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Pull Through (Cable)
2
15 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Pull Through (Cable)
2
15 reps
RPE 7.5
6
Side Bend (Dumbbell)
2
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3
10 reps
8 reps
5 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
12 reps
RPE 6
5
Pull Through (Cable)
2
15 reps
RPE 6
6
Side Bend (Dumbbell)
2
12 reps
RPE 6
7
Abs Crunch (Machine)
3
15 reps
RPE 7.5
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
10 reps
8 reps
5 reps
RPE 5
RPE 6
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 5
3
Hamstring Curl
3
12 reps
RPE 5
4
Step-Up (Weighted)
3
12 reps
RPE 5
5
Pull Through (Cable)
2
15 reps
RPE 5
6
Side Bend (Dumbbell)
2
12 reps
RPE 5
7
Abs Crunch (Machine)
3
15 reps
RPE 5
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 7.5
2
Upright Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 7.5
2
Upright Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 7.5
2
Upright Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 7.5
2
Upright Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 7.5
2
Upright Row (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Machine)
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 6
2
Upright Row (Cable)
3
12 reps
RPE 6
3
Lateral Raise (Machine)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
7
Side Plank
2
20 reps
RPE 9
8
Stomach Vacuums (3x As Long As You Can)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3
10 reps
10 reps
RPE 5
RPE 6
2
Upright Row (Cable)
3
12 reps
RPE 6
3
Lateral Raise (Machine)
3
15 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 5
5
Stomach Vacuums (3x As Long As You Can)
1
-
Week 1
1 / 7 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@5
@6
@9
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@7.5
@7.5
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
5
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
@7.5
@7.5
6
Ab Routine (70% Effort)
1 Set
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
12 Reps
12 Reps
12 Reps
@5
@6
@7.5
@7.5
@7.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
5
Chin-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
6
Stomach Vacuums (3x As Long As You Can)
1 Set
-
7
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Walk
1 Set
-
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
4 Reps
4 Reps
4 Reps
@5
@6
@7
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7.5
@7.5
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
5
Pull Through (Cable)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@7.5
6
Side Bend (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7.5
@7.5
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@5
@5
@7.5
@7.5
@7.5
2
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@7.5
@7.5
7
Side Plank
1 Set
1 Set
20 Reps
20 Reps
@9
@9
8
Stomach Vacuums (3x As Long As You Can)
1 Set
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