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Accessory muscles and Stability workout

by Enis N.
10 athletes joined

Program Description

This small 1 week program is designed to stabilize the body and strengthening the accessory muscles. Good for your posture and helpful for any active person.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Apr 14, 2024 07:52
  • Last Edited
    Jun 18, 2025 10:22

Summary

Unlock your strength with the Accessory Muscles and Stability workout, a dynamic 1-week program designed for six days of focused training. This plan emphasizes accessory movements that enhance stability and support your major lifts, featuring exercises like Dumbbell Rows and Glute Bridges. Each session is crafted to build muscle endurance and improve overall balance, ensuring you develop a well-rounded physique. Get ready to challenge yourself and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Shrug (Dumbbell)
1
1
8 reps
8 reps
RPE 6.5
RPE 7
3
Superman
2
10 reps
-
4
Good Morning
2
8 reps
-
5
Dumbbell Row
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 6.5
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
1 mins
-
2
Plank
2
1 mins
-
3
Glute Bridge (Bodyweight)
1
1
25 reps
-
-
4
Single Leg Hip Thrust
1
1
10 reps
10 reps
RPE 6.5
RPE 7
5
Overhead Press (Dumbbell)
1
2
10 reps
8 reps
-
-
6
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
6 reps
-
2
Lunge (Bodyweight)
3
10 reps
-
3
Reverse Nordic Curl
2
10 reps
-
4
Calf Raise (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
2
3 mins
-
2
Shadow Boxing
2
3 mins
-
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
-
2
Superman
2
15 reps
-
3
Y Raise
2
8 reps
-
4
Kettlebell Halo
2
20 reps
-
5
Face Pull
2
15 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Shrug (Dumbbell)
2
8 reps
-
8
Single Leg Hip Thrust
2
10 reps
-
9
Sit Up
1
1
35 reps
30 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Y Raise
3 Sets
8 Reps
-
2
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
3
Superman
2 Sets
10 Reps
-
4
Good Morning
2 Sets
8 Reps
-
5
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@6.5
6
Stretching
1 Set
5 mins
-
Day 2
1
Bear Crawl
1 Set
1 mins
-
2
Plank
2 Sets
1 mins
-
3
Glute Bridge (Bodyweight)
1 Set
1 Set
25 Reps
-
-
4
Single Leg Hip Thrust
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
5
Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
6
Stretching
1 Set
5 mins
-
Day 3
1
Jump Squat
2 Sets
6 Reps
-
2
Lunge (Bodyweight)
3 Sets
10 Reps
-
3
Reverse Nordic Curl
2 Sets
10 Reps
-
4
Calf Raise (Bodyweight)
3 Sets
20 Reps
-
Day 5
No exercises added to this day
Day 4
1
Punching Bag
2 Sets
3 mins
-
2
Shadow Boxing
2 Sets
3 mins
-
Day 6
1
Band Pull Apart
1 Set
20 Reps
-
2
Superman
2 Sets
15 Reps
-
3
Y Raise
2 Sets
8 Reps
-
4
Kettlebell Halo
2 Sets
20 Reps
-
5
Face Pull
2 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
2 Sets
1 mins
-
7
Shrug (Dumbbell)
2 Sets
8 Reps
-
8
Single Leg Hip Thrust
2 Sets
10 Reps
-
9
Sit Up
1 Set
1 Set
35 Reps
30 Reps
-
-