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marisa

by Bryson C.

Program Description

a

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2026 02:03
  • Last Edited
    Jan 17, 2026 02:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Hamstrings
11.9%
Quadriceps
9.5%
Triceps
9.5%
Biceps
9.5%
Abs
8.3%
Front Delts
6%
Upper Back
6%
Middle Delts
4.8%
Lats
4.8%
Lower Back
3.6%
Rear Delts
3.6%
Forearms
3.6%
Adductors
2.4%
Chest
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Glute Med Kickback
3
8 reps
-
5
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7
2
Sumo Squat
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Tricep Extension
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
12 reps
-
3
Single Arm Tricep Extension (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Glute Med Kickback
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bird Dog
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
2
Sumo Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Floor Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-