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Anime Workout

by Janna

Program Description

Unleash your inner hero with the Anime Workout, a dynamic 5-week program designed for those ready to transform their physique and strength. Comprising 20 training sessions, this program focuses on compound movements like barbell hip thrusts, squats, and lat pulldowns to sculpt your body while building functional strength. Each workout is crafted to challenge your limits with varying intensities, ensuring you stay engaged and motivated throughout your journey. Get ready to power up and achieve the results you've always dreamed of!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 09, 2025 06:31
  • Last Edited
    Dec 09, 2025 06:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.7%
Hamstrings
14.1%
Upper Back
14.1%
Lats
12.8%
Quadriceps
7.7%
Rear Delts
6.4%
Abs
5.1%
Biceps
5.1%
Triceps
5.1%
Lower Back
3.8%
Abductors
2.6%
Chest
2.6%
Front Delts
2.6%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Face Pull
3
10 reps
RPE 6
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Pull-Up (Band)
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Face Pull
3
10 reps
RPE 6
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Pull-Up (Band)
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Face Pull
3
10 reps
RPE 6
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Pull-Up (Band)
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Face Pull
3
10 reps
RPE 6
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Pull-Up (Band)
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Face Pull
3
10 reps
RPE 6
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8.5
4
Pull-Up (Band)
3
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Straight Arm Pulldown
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Straight Arm Pulldown
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Straight Arm Pulldown
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Straight Arm Pulldown
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Straight Arm Pulldown
3
10 reps
RPE 6
4
Pull-Up (Assisted)
3
5 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@6.5
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@6
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Face Pull
3 Sets
10 Reps
@6
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8.5
4
Pull-Up (Band)
3 Sets
5 Reps
@9.5
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Straight Arm Pulldown
3 Sets
10 Reps
@6
4
Pull-Up (Assisted)
3 Sets
5 Reps
@10