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Sculptalicious Meredith

by Jaskirat
6 athletes joined

Program Description

Welcome to Sculptalicious Meredith — she’s not just a workout plan, she’s a whole vibe. This 4-day program is designed to help you sculpt strong curves, fire up your confidence, and channel main character energy every time you train. We’re talking glute-focused workouts, fat-burning moves, and that bold, fearless energy... just like Meredith (you know the one 😉). No drama, just dumbbells and dedication. 🍑💪 Designed by – Jas

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 11:02
  • Last Edited
    Jun 18, 2025 11:04

Summary

**Sculptalicious Meredith** is an 8-week program designed to sculpt lean, powerful legs while torching fat. With a commitment of just 7 days a week, this program combines targeted strength training, including barbell squats and Bulgarian split squats, with high-intensity interval training (HIIT) for maximum results. Each session is crafted to keep your heart rate elevated and your muscles challenged, ensuring you build strength and endurance. Get ready to transform your physique and embrace the burn!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
1
5 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Cardio (LISS)
1
15-20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
15 reps
-
1B
Kettlebell Swing
1
20 reps
-
1C
Step-Up (Weighted)
1
12 reps
-
1D
Push Up
1
10-15 reps
-
1E
Mountain Climber
1
0.5 mins
-
1F
Russian Twist
1
15 reps
-
1G
Plank
1
0.5-0.7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
15 reps
RPE 7.5
4
Glute Kickback (Cable)
3
15 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
-
6A
Sprint
1
0.5-0.7 mins
-
6B
Walk
1
1.5-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Face Pull
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Raise
2
15 reps
-
6
Side Plank
2
0.5 mins
-
7
Bicycle Crunch
2
30 reps
-
8
Cardio (LISS)
1
15-20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
8000-10000 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Bridge March
1 Set
5 mins
@6
2
Squat (Barbell)
3 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@7
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
6
Glute Kickback (Cable)
3 Sets
15 Reps
-
7
Cardio (LISS)
1 Set
15-20 mins
-
Day 2
1A
Squat Thruster
1 Set
15 Reps
-
1B
Kettlebell Swing
1 Set
20 Reps
-
1C
Step-Up (Weighted)
1 Set
12 Reps
-
1D
Push Up
1 Set
10-15 Reps
-
1E
Mountain Climber
1 Set
0.5 mins
-
1F
Russian Twist
1 Set
15 Reps
-
1G
Plank
1 Set
0.5-0.7 mins
-
Day 3
1
Walk
1 Set
8000-10000 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
15 Reps
@7.5
4
Glute Kickback (Cable)
3 Sets
15 Reps
@7
5
Lateral Banded Walk
3 Sets
20 Reps
-
6A
Sprint
1 Set
0.5-0.7 mins
-
6B
Walk
1 Set
1.5-2 mins
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Face Pull
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Lying Leg Raise
2 Sets
15 Reps
-
6
Side Plank
2 Sets
0.5 mins
-
7
Bicycle Crunch
2 Sets
30 Reps
-
8
Cardio (LISS)
1 Set
15-20 mins
-
Day 6
1
Walk
1 Set
8000-10000 Reps
-
Day 7
1
Walk
1 Set
8000-10000 Reps
-