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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 15, 2025 05:37
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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