logo
BoostcampPNG

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
    May 22, 2025 12:07
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
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
-