5.0
(1 rating)
Program Description
supersets to get super sexy :) plus two days of cardio + abs for even more fun! don't forget to apply progressive overload throughout the 4 weeks.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedDec 02, 2024 02:36
- Last EditedJul 04, 2025 09:36
Summary
Unleash your potential with this dynamic 4-week program designed to sculpt your physique and boost your endurance. With six days of targeted workouts each week, you'll engage in powerful supersets that combine strength training with cardio and core exercises, ensuring a comprehensive approach to fitness. From leg day to back and biceps, every session is crafted to challenge you and elevate your performance. Get ready to build strength, burn fat, and enhance your core stability—all while enjoying the process!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
12 reps
-
1B
Sumo Squat
3
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2B
Reverse Lunge (Bodyweight)
3
20 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Seated Hamstring Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
12 reps
-
1B
Bent Over Reverse Fly
4
12 reps
-
2A
Wide Grip Lat Pulldown
4
15 reps
-
2B
Hammer Curl
4
15 reps
-
3A
Seated Row (Cable)
4
15 reps
-
3B
Shrug (Dumbbell)
4
15 reps
-
3C
Bicep Curl (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Russian Twist
2
70 reps
-
3
Sit Up
2
20 reps
-
4
Lying Leg Raise
2
20 reps
-
5
Oblique Crunch
2
20 reps
-
6
Side Bend (Dumbbell)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
15 reps
-
1B
Incline Chest Fly (Dumbbell)
3
15 reps
-
2A
Front Raise (Palms Up)
3
15 reps
-
2B
Push Up (Knees)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Push Up (Knees)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Reverse Fly
4
15 reps
-
1B
Lateral To Front Raise
4
15 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
2B
Face Pull
4
15 reps
-
3
Glute Bridge (Barbell)
4
15 reps
-
4
Step-Up (Weighted)
4
20 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Leg Press (45 Degrees)3 Sets
12 Reps
-
1B
Sumo Squat3 Sets
15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
2B
Reverse Lunge (Bodyweight)3 Sets
20 Reps
-
3
Seated Calf Raise3 Sets
12 Reps
-
4
Seated Hamstring Curl3 Sets
12 Reps
-
Day 2
1
Treadmill1 Set
30 mins
-
2
Russian Twist2 Sets
70 Reps
-
3
Sit Up2 Sets
20 Reps
-
4
Lying Leg Raise2 Sets
20 Reps
-
5
Oblique Crunch2 Sets
20 Reps
-
6
Side Bend (Dumbbell)2 Sets
20 Reps
-
Day 3
1A
Bent Over Row (Barbell)4 Sets
12 Reps
-
1B
Bent Over Reverse Fly4 Sets
12 Reps
-
2A
Wide Grip Lat Pulldown4 Sets
15 Reps
-
2B
Hammer Curl4 Sets
15 Reps
-
3A
Seated Row (Cable)4 Sets
15 Reps
-
3B
Shrug (Dumbbell)4 Sets
15 Reps
-
3C
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
Day 4
1
Treadmill1 Set
30 mins
-
2
Russian Twist2 Sets
70 Reps
-
3
Sit Up2 Sets
20 Reps
-
4
Lying Leg Raise2 Sets
20 Reps
-
5
Oblique Crunch2 Sets
20 Reps
-
6
Side Bend (Dumbbell)2 Sets
20 Reps
-
Day 5
1A
Incline Bench Press (Dumbbell)3 Sets
15 Reps
-
1B
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
-
2A
Front Raise (Palms Up)3 Sets
15 Reps
-
2B
Push Up (Knees)3 Sets
10 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
3B
Push Up (Knees)3 Sets
10 Reps
-
Day 6
1A
Bent Over Reverse Fly4 Sets
15 Reps
-
1B
Lateral To Front Raise4 Sets
15 Reps
-
2A
Seated Shoulder Press (Dumbbell)4 Sets
15 Reps
-
2B
Face Pull4 Sets
15 Reps
-
3
Glute Bridge (Barbell)4 Sets
15 Reps
-
4
Step-Up (Weighted)4 Sets
20 Reps
-