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Dia’s workout

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Program Description

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Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 25, 2025 08:19
  • Last Edited
    Aug 25, 2025 08:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
6
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Hip Thrust (Machine)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Step-Up (Weighted)
3
-
5
Glute Kickback
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Hammer Curl
3
-
4
Lateral Raise (Dumbbell)
2
-
5
Single Arm Row (Cable)
2
-
6
Reverse Pec Deck
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Leg Extension
3
-
3
Single Leg Press
2
-
4
Hip Abductor (Machine)
3
-
5
Seated Calf Raise
4
-
6
Glute Kickback
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Upright Row (Cable)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Hammer Curl
3
-
5
Chest Supported Row (Machine)
3
-
6
Incline Bench Press (Dumbbell)
3
-
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Single Arm Row (Cable)
2 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
-
2
Hip Thrust (Machine)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Glute Kickback
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
Day 3
1
Hack Squat
3 Sets
-
2
Leg Extension
3 Sets
-
3
Single Leg Press
2 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
5
Seated Calf Raise
4 Sets
-
6
Glute Kickback
2 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
Upright Row (Cable)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Chest Supported Row (Machine)
3 Sets
-
6
Incline Bench Press (Dumbbell)
3 Sets
-