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BoostcampPNG

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 22, 2025 03:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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