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Optimus prime (1)

by Fatema S.

Program Description

Hi

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 20, 2026 06:03
  • Last Edited
    Jan 25, 2026 08:53
Muscle Engagement
Front
Back
MuscleSet
Abs
19.9%
Glutes
15.4%
Hamstrings
9.6%
Lower Back
7.4%
Quadriceps
7.4%
Middle Delts
7.4%
Front Delts
5.1%
Biceps
4.4%
Rear Delts
3.7%
Upper Back
3.7%
Cardio
2.9%
Abductors
2.9%
Triceps
2.9%
Lats
2.9%
Adductors
2.9%
Forearms
1.5%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Rear Delt Fly (Machine)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
-
2
Hip Adductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Back Extension
2
8 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Stair Climber
1 Set
60 mins
-
2
Abs Crunch (Machine)
2 Sets
12 Reps
-
3
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 4
1
Decline Crunch (Weighted)
3 Sets
12 Reps
-
2
Abs Crunch (Machine)
3 Sets
12 Reps
-
3
Stair Climber
1 Set
60 mins
-
Day 1
1
Hip Thrust (Machine)
2 Sets
8 Reps
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Leg Extension
2 Sets
8 Reps
-
5
Back Extension
2 Sets
8 Reps
-
Day 3
1
Lateral Raise (Cable)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Bicep Curl (Machine)
2 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
-
5
Rear Delt Fly (Machine)
1 Set
8 Reps
-
Day 5
1
Step-Up (Weighted)
3 Sets
-
2
Hip Adductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Back Extension
2 Sets
8 Reps
-