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Project Mikasa 💪

by Fatema S.
1 athletes joined

Program Description

Building glutes and core

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 13, 2025 04:47
  • Last Edited
    Jun 18, 2025 12:54

Summary

Embark on an 8-week journey with Project Mikasa, a dynamic program designed to elevate your strength and endurance through a balanced mix of high-intensity interval training and steady-state cardio. Committing to 5 days a week, you'll engage in targeted workouts that include exercises like Romanian Deadlifts, High Bar Squats, and various cardio sessions to sculpt your body and boost your fitness level. Get ready to challenge yourself and achieve impressive results as you build muscle and improve cardiovascular health in just two months!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
5
Step-Up (Weighted)
2
12 reps
-
6
Seated Hamstring Curl
3
12 reps
-
7
Reverse Hyperextension
3
15 reps
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
-
2
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Goblet Squat
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
6
Leg Extension
3
15 reps
-
7
Glute Kickback (Cable)
2
12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
9
Incline Bench Press (Dumbbell)
3
12 reps
-
10
Cardio
1
10 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
60 mins
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 1
1
Cardio
1 Set
15 mins
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
5
Step-Up (Weighted)
2 Sets
12 Reps
-
6
Seated Hamstring Curl
3 Sets
12 Reps
-
7
Reverse Hyperextension
3 Sets
15 Reps
-
8
Cardio
1 Set
15 mins
-
Day 3
1
Cardio
1 Set
15 mins
-
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Goblet Squat
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Glute Kickback (Cable)
2 Sets
12 Reps
-
8
Cardio
1 Set
15 mins
-
Day 5
1
Goblet Squat
3 Sets
10 Reps
-
2
Kettlebell Swing
3 Sets
12 Reps
-
3
Lying Leg Raise
2 Sets
15 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
6
Decline Crunch
2 Sets
12 Reps
-
7
High Bar Squat (Barbell)
2 Sets
8 Reps
-
8
Lat Pulldown
2 Sets
8 Reps
-
9
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
10
Cardio
1 Set
10 mins
-