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Sydney Sweeney Body

by Janna

Program Description

Unlock your potential with the Sydney Sweeney Body program, a comprehensive 5-week training plan designed to sculpt and strengthen your physique. With 20 intense sessions spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, including glutes, back, and core. Each workout is strategically crafted to build strength and enhance your overall fitness, ensuring you stay motivated and challenged. Get ready to transform your body and elevate your training game!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 06, 2026 12:00
  • Last Edited
    Jan 06, 2026 01:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.6%
Hamstrings
14.7%
Quadriceps
9.8%
Upper Back
8.6%
Abs
8.2%
Triceps
7.3%
Front Delts
6.1%
Lats
4.9%
Middle Delts
4.9%
Rear Delts
4.9%
Lower Back
4.9%
Biceps
2.4%
Chest
2.4%
Abductors
1.2%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Weighted)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Weighted)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Weighted)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Weighted)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Leg Press (45 Degrees)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Face Pull
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Hanging Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Face Pull
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Hanging Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Face Pull
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Hanging Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Face Pull
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Hanging Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Face Pull
3
10 reps
RPE 8.5
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
5
Hanging Leg Raise
2
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
4
Glute Kickback (Cable)
3 Sets
10 Reps
@9.5
5
Decline Sit Up (Weighted)
2 Sets
10 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Face Pull
3 Sets
10 Reps
@8.5
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
5
Hanging Leg Raise
2 Sets
10 Reps
@10