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Maia Sloan’s glitzy glam fairy stomp

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Program Description

Optimized for consistency

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 09, 2025 01:49
  • Last Edited
    Jul 20, 2025 07:34

Summary

Unleash your inner strength with Maia Sloan’s Glitzy Glam Fairy Stomp, a dynamic 6-week program designed to elevate your fitness game. Committing just three days a week, you’ll dive into a blend of push and leg workouts, featuring exercises like dumbbell bench presses and goblet squats that target your chest, shoulders, and legs. This program is perfect for anyone looking to build muscle and enhance endurance while enjoying a fun and engaging training experience. Get ready to stomp your way to a stronger, more confident you!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
9.9%
Chest
9.6%
Quadriceps
9.6%
Front Delts
9%
Lats
9%
Biceps
7.1%
Hamstrings
7.1%
Middle Delts
6.4%
Glutes
5.1%
Cardio
3.2%
Adductors
2.8%
Lower Back
2.6%
Abs
2.6%
Rear Delts
2.4%
Calves
2.1%
Abductors
0.6%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6.5
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Shoulder Press (Machine)
3
5-8 reps
RPE 6.5
5
Lateral Raise (Machine)
3
6-8 reps
RPE 6
6
Tricep Extension (Cable)
3
8-15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 6
2
Seated Row (Machine)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 6.5
5
Face Pull
2
5-10 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 6
2
Leg Press
3
5-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
5-10 reps
RPE 6
5
Hip Adductor (Machine)
2
10 reps
RPE 6
6
Seated Calf Raise
2
15 reps
RPE 6
7
Cardio
1
10 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6.5
3
Chest Press (Machine)
3 Sets
8-12 Reps
@6
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
@6.5
5
Lateral Raise (Machine)
3 Sets
6-8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8-15 Reps
@6
7
Cardio
1 Set
10 mins
@6
Day 3
1
Goblet Squat
3 Sets
8-10 Reps
@6
2
Leg Press
3 Sets
5-8 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
4
Leg Extension
3 Sets
5-10 Reps
@6
5
Hip Adductor (Machine)
2 Sets
10 Reps
@6
6
Seated Calf Raise
2 Sets
15 Reps
@6
7
Cardio
1 Set
10 mins
@6
Day 2
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@6
2
Seated Row (Machine)
3 Sets
8-12 Reps
@6
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@6.5
5
Face Pull
2 Sets
5-10 Reps
@6
6
Cardio
1 Set
10 mins
@6