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BoostcampPNG

The Hottest Woman Ever (My Girlfriend)

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Program Description

To get my lady jacked stacked succulent and dense.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2026 02:53
  • Last Edited
    Feb 12, 2026 01:57
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Quadriceps
12.9%
Hamstrings
10%
Abs
7.4%
Upper Back
7.4%
Triceps
7.2%
Front Delts
6%
Chest
4.9%
Calves
4.5%
Lower Back
4.5%
Lats
4.5%
Biceps
4.2%
Middle Delts
3.4%
Olympic
3%
Rear Delts
2.3%
Adductors
1.7%
Abductors
1.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 10
-
2
Power Clean
4
3 reps
-
3
Pull-Up (Assisted)
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5
Single Leg Romanian Deadlift
3
10-12 reps
-
6
Seated Row (Cable)
3
8-10 reps
-
7
Bicep Curl (Dumbbell)
2
12-15 reps
-
8
Standing Calf Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6
Walking Lunge (Dumbbell)
3
12-15 reps
-
7
Push Up
3
AMRAP
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
3 reps
3 reps
RPE 10
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
3
8-10 reps
-
4
Hanging Leg Raise
3
AMRAP
-
5A
Back Extension (Weighted)
3
10-15 reps
-
5B
Single Arm Row (Dumbbell)
3
10-15 reps
-
6
Seated Hamstring Curl
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
12-15 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
10 reps
RPE 10
-
2
Bench Press (Barbell)
3
10-12 reps
-
3
Platz Squat
3
8-12 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
10-12 reps
-
5
Walking Lunge (Dumbbell)
3
12-15 reps
-
6A
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6B
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Leg Extension
3
15-20 reps
-
8
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 4
1
Leg Press (45 Degrees)
1 Set
3 Sets
10 Reps
10 Reps
@10
-
2
Bench Press (Barbell)
3 Sets
10-12 Reps
-
3
Platz Squat
3 Sets
8-12 Reps
-
4A
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4B
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
6A
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Leg Extension
3 Sets
15-20 Reps
-
8
Standing Calf Raise
3 Sets
AMRAP
-
Day 1
1
Hip Thrust (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@10
-
2
Power Clean
4 Sets
3 Reps
-
3
Pull-Up (Assisted)
3 Sets
10-12 Reps
-
4
Hanging Leg Raise
3 Sets
AMRAP
-
5
Single Leg Romanian Deadlift
3 Sets
10-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-10 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
8
Standing Calf Raise
3 Sets
20-30 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@10
-
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5B
Face Pull
3 Sets
12-15 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
7
Push Up
3 Sets
AMRAP
-
8
Standing Calf Raise
3 Sets
AMRAP
-
Day 3
1
Power Clean
1 Set
3 Sets
3 Reps
3 Reps
@10
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
4
Hanging Leg Raise
3 Sets
AMRAP
-
5A
Back Extension (Weighted)
3 Sets
10-15 Reps
-
5B
Single Arm Row (Dumbbell)
3 Sets
10-15 Reps
-
6
Seated Hamstring Curl
3 Sets
12-15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
8
Standing Calf Raise
3 Sets
AMRAP
-