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Drittesk

by Kennie B.

Program Description

For personal use

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 07, 2026 08:03
  • Last Edited
    Feb 08, 2026 08:43
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.4%
Abs
18%
Hamstrings
11.2%
Quadriceps
7.8%
Lower Back
6.8%
Triceps
5.8%
Abductors
5.3%
Other
4.9%
Biceps
4.4%
Chest
2.9%
Front Delts
2.9%
Lats
2.9%
Upper Back
2.9%
Adductors
2.4%
Forearms
1.5%
Cardio
1%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15 reps
-
2
Glute Bridge (Bodyweight)
2
20 reps
-
3
Hip Abduction (Plated)
2
12 reps
-
4
Plank
2
0.45 mins
-
5
Stretching
1
6 reps
-
6
Single Leg Hip Thrust
4
12 reps
-
7
Reverse Hyperextension
4
6 reps
-
8
Reverse Lunge (Smith Machine)
4
10 reps
-
9
Hip Abductor (Machine)
4
20 reps
-
10
Stretching
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15 reps
-
2
Glute Bridge (Bodyweight)
2
20 reps
-
3
Hip Abduction (Plated)
2
12 reps
-
4
Plank
2
0.45 mins
-
5
Stretching
1
6 reps
-
6
Single Leg Hip Thrust
4
12 reps
-
7
Reverse Hyperextension
4
6 reps
-
8
Reverse Lunge (Smith Machine)
4
10 reps
-
9
Hip Abductor (Machine)
4
20 reps
-
10
Stretching
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15 reps
-
2
Glute Bridge (Bodyweight)
2
20 reps
-
3
Hip Abduction (Plated)
2
12 reps
-
4
Plank
2
0.45 mins
-
5
Stretching
1
6 reps
-
6
Single Leg Hip Thrust
4
12 reps
-
7
Reverse Hyperextension
4
6 reps
-
8
Reverse Lunge (Smith Machine)
4
10 reps
-
9
Hip Abductor (Machine)
4
20 reps
-
10
Stretching
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15 reps
-
2
Glute Bridge (Bodyweight)
2
20 reps
-
3
Hip Abduction (Plated)
2
12 reps
-
4
Plank
2
0.45 mins
-
5
Stretching
1
6 reps
-
6
Single Leg Hip Thrust
4
12 reps
-
7
Reverse Hyperextension
4
6 reps
-
8
Reverse Lunge (Smith Machine)
4
10 reps
-
9
Hip Abductor (Machine)
4
20 reps
-
10
Stretching
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15 reps
-
2
Glute Bridge (Bodyweight)
2
20 reps
-
3
Hip Abduction (Plated)
2
12 reps
-
4
Plank
2
0.45 mins
-
5
Stretching
1
6 reps
-
6
Single Leg Hip Thrust
4
12 reps
-
7
Reverse Hyperextension
4
6 reps
-
8
Reverse Lunge (Smith Machine)
4
10 reps
-
9
Hip Abductor (Machine)
4
20 reps
-
10
Stretching
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Wrist Stretch
2
7 reps
-
3
Wall Walks
1
3 reps
-
4
Handstand
1
10 reps
-
5A
Russian Twist
3
20 reps
-
5B
Lying Leg Raise
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
8B
Bicep Curl (Dumbbell)
3
12 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3
3 reps
-
10
Hyperextension (90°)
3
15 reps
-
11
Stretching
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Wrist Stretch
2
7 reps
-
3
Wall Walks
1
3 reps
-
4
Handstand
1
10 reps
-
5A
Russian Twist
3
20 reps
-
5B
Lying Leg Raise
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
8B
Bicep Curl (Dumbbell)
3
12 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3
3 reps
-
10
Hyperextension (90°)
3
15 reps
-
11
Stretching
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Wrist Stretch
2
7 reps
-
3
Wall Walks
1
3 reps
-
4
Handstand
1
10 reps
-
5A
Russian Twist
3
20 reps
-
5B
Lying Leg Raise
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
8B
Bicep Curl (Dumbbell)
3
12 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3
3 reps
-
10
Hyperextension (90°)
3
15 reps
-
11
Stretching
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Wrist Stretch
2
7 reps
-
3
Wall Walks
1
3 reps
-
4
Handstand
1
10 reps
-
5A
Russian Twist
3
20 reps
-
5B
Lying Leg Raise
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
8B
Bicep Curl (Dumbbell)
3
12 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3
3 reps
-
10
Hyperextension (90°)
3
15 reps
-
11
Stretching
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Wrist Stretch
2
7 reps
-
3
Wall Walks
1
3 reps
-
4
Handstand
1
10 reps
-
5A
Russian Twist
3
20 reps
-
5B
Lying Leg Raise
3
10 reps
-
6
Knee Raise (Captain's Chair)
3
20 reps
-
7
Bench Press (Barbell)
3
10 reps
-
8A
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
8B
Bicep Curl (Dumbbell)
3
12 reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3
3 reps
-
10
Hyperextension (90°)
3
15 reps
-
11
Stretching
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat
2
12 reps
-
2
Bird Dog
2
15 reps
-
3
Plank
2
0.45 mins
-
4
Stretching
1
6 reps
-
5
Squat (Barbell)
3
6 reps
-
6A
Glute Kickback (Cable)
3
12 reps
-
6B
Hip Abduction (Cable)
3
12 reps
-
7
Leg Press (45 Degrees)
3
8 reps
-
8
Hyperextension (45 Degree)
3
20 reps
-
9
Stretching
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat
2
12 reps
-
2
Bird Dog
2
15 reps
-
3
Plank
2
0.45 mins
-
4
Stretching
1
6 reps
-
5
Squat (Barbell)
3
6 reps
-
6A
Glute Kickback (Cable)
3
12 reps
-
6B
Hip Abduction (Cable)
3
12 reps
-
7
Leg Press (45 Degrees)
3
8 reps
-
8
Hyperextension (45 Degree)
3
20 reps
-
9
Stretching
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat
2
12 reps
-
2
Bird Dog
2
15 reps
-
3
Plank
2
0.45 mins
-
4
Stretching
1
6 reps
-
5
Squat (Barbell)
3
6 reps
-
6A
Glute Kickback (Cable)
3
12 reps
-
6B
Hip Abduction (Cable)
3
12 reps
-
7
Leg Press (45 Degrees)
3
8 reps
-
8
Hyperextension (45 Degree)
3
20 reps
-
9
Stretching
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat
2
12 reps
-
2
Bird Dog
2
15 reps
-
3
Plank
2
0.45 mins
-
4
Stretching
1
6 reps
-
5
Squat (Barbell)
3
6 reps
-
6A
Glute Kickback (Cable)
3
12 reps
-
6B
Hip Abduction (Cable)
3
12 reps
-
7
Leg Press (45 Degrees)
3
8 reps
-
8
Hyperextension (45 Degree)
3
20 reps
-
9
Stretching
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat
2
12 reps
-
2
Bird Dog
2
15 reps
-
3
Plank
2
0.45 mins
-
4
Stretching
1
6 reps
-
5
Squat (Barbell)
3
6 reps
-
6A
Glute Kickback (Cable)
3
12 reps
-
6B
Hip Abduction (Cable)
3
12 reps
-
7
Leg Press (45 Degrees)
3
8 reps
-
8
Hyperextension (45 Degree)
3
20 reps
-
9
Stretching
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
L Sit - Leg Lift
3
20 reps
-
2
L Sit Hold
3
20 reps
-
3
Side Bend (Banded)
3
20 reps
-
4
Superman (2 Sec Hold)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
L Sit - Leg Lift
3
20 reps
-
2
L Sit Hold
3
20 reps
-
3
Side Bend (Banded)
3
20 reps
-
4
Superman (2 Sec Hold)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
L Sit - Leg Lift
3
20 reps
-
2
L Sit Hold
3
20 reps
-
3
Side Bend (Banded)
3
20 reps
-
4
Superman (2 Sec Hold)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
L Sit - Leg Lift
3
20 reps
-
2
L Sit Hold
3
20 reps
-
3
Side Bend (Banded)
3
20 reps
-
4
Superman (2 Sec Hold)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
L Sit - Leg Lift
3
20 reps
-
2
L Sit Hold
3
20 reps
-
3
Side Bend (Banded)
3
20 reps
-
4
Superman (2 Sec Hold)
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Lunge (Bodyweight)
2 Sets
15 Reps
-
2
Glute Bridge (Bodyweight)
2 Sets
20 Reps
-
3
Hip Abduction (Plated)
2 Sets
12 Reps
-
4
Plank
2 Sets
0.45 mins
-
5
Stretching
1 Set
6 Reps
-
6
Single Leg Hip Thrust
4 Sets
12 Reps
-
7
Reverse Hyperextension
4 Sets
6 Reps
-
8
Reverse Lunge (Smith Machine)
4 Sets
10 Reps
-
9
Hip Abductor (Machine)
4 Sets
20 Reps
-
10
Stretching
1 Set
8 Reps
-
Day 2
1
Treadmill
1 Set
8 mins
-
2
Wrist Stretch
2 Sets
7 Reps
-
3
Wall Walks
1 Set
3 Reps
-
4
Handstand
1 Set
10 Reps
-
5A
Russian Twist
3 Sets
20 Reps
-
5B
Lying Leg Raise
3 Sets
10 Reps
-
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
-
7
Bench Press (Barbell)
3 Sets
10 Reps
-
8A
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
8B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
3 Reps
-
10
Hyperextension (90°)
3 Sets
15 Reps
-
11
Stretching
1 Set
6 Reps
-
Day 3
1
Squat
2 Sets
12 Reps
-
2
Bird Dog
2 Sets
15 Reps
-
3
Plank
2 Sets
0.45 mins
-
4
Stretching
1 Set
6 Reps
-
5
Squat (Barbell)
3 Sets
6 Reps
-
6A
Glute Kickback (Cable)
3 Sets
12 Reps
-
6B
Hip Abduction (Cable)
3 Sets
12 Reps
-
7
Leg Press (45 Degrees)
3 Sets
8 Reps
-
8
Hyperextension (45 Degree)
3 Sets
20 Reps
-
9
Stretching
1 Set
8 Reps
-
Day 4
1
L Sit - Leg Lift
3 Sets
20 Reps
-
2
L Sit Hold
3 Sets
20 Reps
-
3
Side Bend (Banded)
3 Sets
20 Reps
-
4
Superman (2 Sec Hold)
3 Sets
10 Reps
-