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Tamara Phase 1

by Fares A.
1 athletes joined

Program Description

Growing.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 21, 2025 01:26
  • Last Edited
    Aug 31, 2025 07:03

Summary

Embark on a transformative journey with Tamara Phase 1, a comprehensive 12-week program designed for those ready to elevate their strength and fitness. Committing just three days a week, you’ll engage in a variety of targeted exercises that focus on building muscle and enhancing overall performance. From seated hamstring curls to goblet squats, each workout is crafted to challenge your limits and foster growth. Perfect for lifters of all levels, this program utilizes a full gym setup to maximize your results and keep you motivated every step of the way.
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.8%
Hamstrings
16.8%
Calves
11.6%
Middle Delts
8.7%
Triceps
7.8%
Front Delts
6.4%
Quadriceps
6.4%
Biceps
6.1%
Lower Back
5.8%
Abs
4.6%
Lats
4.3%
Upper Back
2.6%
Forearms
0.9%
Adductors
0.6%
Rear Delts
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
3
8-10 reps
-
RPE 10
RPE 10
3
Leg Extension
1
1
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Bodyweight)
1
3
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
3
8-12 reps
-
RPE 10
RPE 10
2
Glute Kickback (Cable)
1
3
8-12 reps
-
RPE 10
RPE 10
3
Goblet Squat
1
1
8-10 reps
-
RPE 10
RPE 10
4
Seated Calf Raise
1
3
12-15 reps
-
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Tricep Pushdown (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
1 Set
3 Sets
8-12 Reps
-
@10
@10
2
Glute Kickback (Cable)
1 Set
3 Sets
8-12 Reps
-
@10
@10
3
Goblet Squat
1 Set
1 Set
8-10 Reps
-
@10
@10
4
Seated Calf Raise
1 Set
3 Sets
12-15 Reps
-
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
-
@10
@10
Day 1
1
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
8-12 Reps
-
@10
@10
2
Hip Thrust (Machine)
1 Set
3 Sets
8-10 Reps
-
@10
@10
3
Leg Extension
1 Set
1 Set
8-12 Reps
-
@10
@10
4
Calf Raise (Bodyweight)
1 Set
3 Sets
8-12 Reps
-
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
-
@10
@10
2
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
-
@10
@10
3
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
-
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
@10
@10