Program Description
.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedAug 25, 2025 08:19
- Last EditedAug 31, 2025 07:10
Summary
Get ready to transform your physique with Dia's 8-week workout program! Designed for four days a week, this comprehensive plan focuses on both upper and lower body strength, utilizing a full gym setup. Each session is packed with targeted exercises, including Lat Pulldowns, Bulgarian Split Squats, and Hammer Curls, ensuring you build muscle and enhance endurance. With a mix of machines, cables, and dumbbells, you'll challenge your limits and see real results. Join the journey and unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.4%
Quadriceps
11.1%
Upper Back
10.3%
Middle Delts
8.7%
Front Delts
8.6%
Hamstrings
8.4%
Biceps
8.2%
Lats
7.8%
Lower Back
3.3%
Rear Delts
3.2%
Calves
3.2%
Abductors
2.7%
Abs
2.4%
Triceps
2.4%
Chest
2.4%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
Hammer Curl3 Sets
-
4
Lateral Raise (Dumbbell)2 Sets
-
5
Single Arm Row (Cable)2 Sets
-
6
Reverse Pec Deck3 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 Kickback3 Sets
-
6
Hip Abductor (Machine)3 Sets
-
Day 3
1
Hack Squat3 Sets
-
2
Leg Extension3 Sets
-
3
Single Leg Press2 Sets
-
4
Hip Abductor (Machine)3 Sets
-
5
Seated Calf Raise4 Sets
-
6
Glute Kickback2 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 Curl3 Sets
-
5
Chest Supported Row (Machine)3 Sets
-
6
Incline Bench Press (Dumbbell)3 Sets
-