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Camillas Program

by Anders P.
3 athletes joined

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 09, 2024 07:24
  • Last Edited
    Jun 18, 2025 11:18

Summary

Transform your fitness journey with Camilla's 12-week program, designed for those ready to elevate their strength and sculpt their physique. Committing just three days a week, you'll engage in a balanced mix of upper body, full body, and glute-focused workouts, utilizing a full gym setup. Each session combines foundational lifts like the bench press and squat with targeted exercises such as glute kickbacks and face pulls, ensuring comprehensive muscle engagement. Get ready to push your limits and achieve impressive results!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
2
8-12 reps
RPE 8
6
Leg Curl
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 10
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
1
20 reps
RPE 8
2
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Face Pull
2
20 reps
RPE 10
5
Shoulder Press (Machine)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 8
2
Face Pull
2
20 reps
RPE 8
3
Military Press (Barbell)
2
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
6
Squat (Barbell)
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Glute Kickback (Cable)
1 Set
20 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8
@8
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Face Pull
2 Sets
20 Reps
@10
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@8
2
Face Pull
2 Sets
20 Reps
@8
3
Military Press (Barbell)
2 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@10
@8
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
6
Squat (Barbell)
1 Set
8-12 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@10
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
8-12 Reps
@8
6
Leg Curl
2 Sets
8-12 Reps
@8