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Roxana’a Creamfields bod

by Thomas C.
1 athletes joined

Program Description

Massive arse

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 25, 2024 01:10
  • Last Edited
    Jun 18, 2025 07:53

Summary

Transform your physique with Roxana’s Creamfields Bod, a comprehensive 4-week program designed for those ready to sculpt and strengthen. With four training days each week, you'll engage in a variety of exercises targeting key muscle groups, including hip thrusts for glutes, shoulder presses, and lat pulldowns. This program is perfect for anyone looking to enhance their strength and build a balanced, powerful body. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Quadriceps
12.3%
Hamstrings
11.5%
Triceps
8.2%
Biceps
6.9%
Front Delts
6.7%
Middle Delts
6.2%
Lats
6.2%
Upper Back
5.5%
Chest
5.5%
Calves
4.1%
Abs
3.7%
Lower Back
3.3%
Abductors
3.2%
Rear Delts
1%
Forearms
0.8%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Dumbbell Row
5
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Dumbbell Row
5
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Dumbbell Row
5
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Dumbbell Row
5
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Seated Calf Raise
3
10-15 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
5
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
5
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
5
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown
5
10-15 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 4 Weeks
Day 4
1
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown
5 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
7
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Dumbbell Row
5 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
-
-
Day 1
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
2 Sets
12-20 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
10-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
12-20 Reps
-