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sehrosh.2

by ahmed S.
1 athletes joined

Program Description

**Program: sehrosh.2** Embark on an 8-week journey designed to sculpt and strengthen your lower body and back with this dynamic program. Comprising 32 dedicated training days, you'll engage in a variety of exercises like the Hip Thrust and Bulgarian Split Squat, focusing on targeted muscle groups including glutes, hamstrings, and back. Each session is structured to push your limits, utilizing machines and dumbbells to maximize your gains. Get ready to elevate your strength and redefine your physique!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 02, 2025 01:53
  • Last Edited
    Dec 07, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.8%
Hamstrings
15.8%
Quadriceps
15.8%
Lower Back
9.8%
Abs
7.5%
Abductors
7.5%
Upper Back
4%
Adductors
3.8%
Calves
3.8%
Rear Delts
2.5%
Lats
2%
Biceps
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Single Leg Romanian Deadlift
3
6-8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
6-8 reps
RPE 10
5
Back Extension
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Cable Crunch
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Leg Extension
3
6-8 reps
RPE 10
3
Hip Adductor (Machine)
3
6-8 reps
RPE 10
4
Calf Raise (Machine)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 10
3
Seated Hamstring Curl
3
6-8 reps
RPE 10
4
Hip Abductor (Machine)
3
8-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
6-8 Reps
@10
2
Single Leg Romanian Deadlift
3 Sets
6-8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@10
4
Hip Abductor (Machine)
3 Sets
6-8 Reps
@10
5
Back Extension
3 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
2
Reverse Pec Deck
2 Sets
6-8 Reps
@10
3
Cable Crunch
3 Sets
6-8 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
6-8 Reps
@10
3
Hip Adductor (Machine)
3 Sets
6-8 Reps
@10
4
Calf Raise (Machine)
3 Sets
6-8 Reps
@10
Day 4
1
Hip Thrust (Machine)
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@10
3
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
4
Hip Abductor (Machine)
3 Sets
8-8 Reps
@10