Program Description
Created this program for myself with exercises I like. Feel free to replace whatever you need with exercises that still work the same muscles. Make sure to focus on slow and controlled movements. No ego lifting, focus on perfecting your form. Once form is good you can work on progressive overload.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 24, 2025 11:50
- Last EditedSep 25, 2025 01:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Quadriceps
13.6%
Hamstrings
12%
Upper Back
10.9%
Triceps
8.7%
Lats
7.1%
Middle Delts
5.4%
Biceps
4.9%
Front Delts
4.9%
Lower Back
3.3%
Adductors
3.3%
Abs
2.7%
Chest
2.7%
Rear Delts
2.7%
Calves
2.7%
Forearms
0.5%
Abductors
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
15 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Glute Med Kickback
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
AMRAP
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Sumo Squat
3
15 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Bench Press (Smith Machine)
3
8 reps
-
3
JM Press (Smith Machine)
3
8-10 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Single Arm Tricep Extension (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
KAS Glute Bridge3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
15 Reps
-
3
Step-Up (Weighted)3 Sets
10 Reps
-
4
Lying Leg Curl3 Sets
10 Reps
-
5
Glute Med Kickback3 Sets
15 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
-
2
Incline Bench Press (Smith Machine)3 Sets
8 Reps
-
3
JM Press (Smith Machine)3 Sets
8-10 Reps
-
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4B
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
-
Day 2
1
Inverted Row3 Sets
AMRAP
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
8 Reps
-
4A
Face Pull3 Sets
15 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Leg Press3 Sets
8 Reps
-
2
Sumo Squat3 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Standing Calf Raise3 Sets
15 Reps
-