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supersets + cardio + core

by Rita S.
39 athletes joined
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

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 02:36
  • Last Edited
    Oct 04, 2025 11:16

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!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.7%
Upper Back
12.3%
Quadriceps
9.7%
Glutes
9.5%
Hamstrings
7.9%
Chest
7.7%
Triceps
7.7%
Lats
6.6%
Front Delts
6.3%
Biceps
5.6%
Middle Delts
2.6%
Adductors
2.3%
Rear Delts
2%
Calves
1.9%
Lower Back
1.5%
Cardio
1.3%
Forearms
1%
Abductors
0.4%
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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
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 Squat
3 Sets
15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
2B
Reverse Lunge (Bodyweight)
3 Sets
20 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 2
1
Treadmill
1 Set
30 mins
-
2
Russian Twist
2 Sets
70 Reps
-
3
Sit Up
2 Sets
20 Reps
-
4
Lying Leg Raise
2 Sets
20 Reps
-
5
Oblique Crunch
2 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 Fly
4 Sets
12 Reps
-
2A
Wide Grip Lat Pulldown
4 Sets
15 Reps
-
2B
Hammer Curl
4 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
Treadmill
1 Set
30 mins
-
2
Russian Twist
2 Sets
70 Reps
-
3
Sit Up
2 Sets
20 Reps
-
4
Lying Leg Raise
2 Sets
20 Reps
-
5
Oblique Crunch
2 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 Fly
4 Sets
15 Reps
-
1B
Lateral To Front Raise
4 Sets
15 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2B
Face Pull
4 Sets
15 Reps
-
3
Glute Bridge (Barbell)
4 Sets
15 Reps
-
4
Step-Up (Weighted)
4 Sets
20 Reps
-