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Camillas rumpeprogram

by Anders P.
10 athletes joined

Program Description

Få større rumpe

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2024 02:52
  • Last Edited
    May 08, 2024 02:36
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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 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
10-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Glute Kickback
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
6
Glute Kickback
2 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@9
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
10-12 Reps
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9