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BoostcampPNG

I just want to get toned

by Zahid S.
1 athletes joined

Program Description

Bigger butt

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 21, 2025 04:29
  • Last Edited
    Jul 23, 2025 09:55

Summary

Unlock your potential with this 4-week program designed to help you achieve a toned physique. Committing to five days a week, you'll engage in a balanced mix of push, pull, and leg workouts that emphasize strength and definition. Each session includes targeted exercises like bench presses, lat pulldowns, and deadlifts, ensuring you build muscle while burning fat. Get ready to transform your body and boost your confidence as you progress through this comprehensive training plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 10
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Press
3
6 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 9
6
Calf Raise (Leg Press)
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
8 reps
12 reps
80%
75%
2
High Elbow Seated Row
4
10 reps
RPE 8
3
Lat Prayer
2
2
12 reps
12 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 10
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
8 reps
12 reps
80%
75%
2
T-Bar Row
3
6 reps
RPE 8
3
High Elbow Seated Row
4
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Lat Prayer
2
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 10
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Belt Squat
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
8 reps
12 reps
80%
75%
2
Lat Prayer
2
2
12 reps
12 reps
RPE 9
RPE 10
3
High Elbow Seated Row
4
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Belt Squat
4
12 reps
RPE 8
5
Calf Raise (Leg Press)
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
2
8 reps
12 reps
80%
75%
3
High Elbow Seated Row
4
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Lat Prayer
2
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
10 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
8 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 10
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Leg Press
3
6 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 9
6
Calf Raise (Leg Press)
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
JM Press (Smith Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Single Arm Iso Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Leg Press
2
1
6 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Single Arm Iso Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Leg Press
2
1
6 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Single Arm Iso Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Leg Press
2
1
6 reps
10 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Single Arm Iso Row
3
10 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Leg Press
2
1
6 reps
10 reps
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
4 Reps
10 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Behind The Back Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@8
@10
6
Chest Fly (Cable)
3 Sets
8 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
2 Sets
8 Reps
12 Reps
80%
75%
2
T-Bar Row
3 Sets
6 Reps
@8
3
High Elbow Seated Row
4 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
6
Lat Prayer
2 Sets
2 Sets
12 Reps
12 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
2 Reps
3 Reps
5 Reps
@9
@8
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Hamstring Curl
4 Sets
10 Reps
@8
4
Belt Squat
4 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
5 Sets
12 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
JM Press (Smith Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Single Arm Iso Row
3 Sets
10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
5
Leg Press
2 Sets
1 Set
6 Reps
10 Reps
@8
@8