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The Full Body Thickumz Plan

by Jasmine Maldonado

Program Description

A plan that focuses on glute growth and maintaining a strong upper body for the people on a time crunch

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2026 06:28
  • Last Edited
    Feb 28, 2026 06:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Abs
11.9%
Lats
11.4%
Glutes
9%
Hamstrings
7.6%
Biceps
5.7%
Middle Delts
5.7%
Abductors
5.7%
Lower Back
5.2%
Quadriceps
4.8%
Front Delts
4.3%
Rear Delts
4.3%
Stretching
2.9%
Triceps
2.9%
Adductors
2.9%
Calves
2.9%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust
4
6-8 reps
RPE 8
1B
Hip Thrust
4
8-15 reps
RPE 8.5
2
Hyperextension
3
10-12 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
-
4
Decline Crunch
3
8-10 reps
-
5
Dead Bug
3
40+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Single Leg Hip Thrust
3
10-12 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Cable Abductions
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat
3
8-12 reps
-
3
Lat Pulldown
4
8-10 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5
Leg Raise (Captain's Chair)
4
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Hip Thrust
4 Sets
6-8 Reps
@8
1B
Hip Thrust
4 Sets
8-15 Reps
@8.5
2
Hyperextension
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
4 Sets
8-12 Reps
-
4
Decline Crunch
3 Sets
8-10 Reps
-
5
Dead Bug
3 Sets
40+ Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Single Leg Hip Thrust
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Cable Abductions
3 Sets
12-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Bulgarian Split Squat
3 Sets
8-12 Reps
-
3
Lat Pulldown
4 Sets
8-10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
5
Leg Raise (Captain's Chair)
4 Sets
10-12 Reps
-