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ANGELUS PROJECT

by Diego B.
1 athletes joined

Program Description

The main objective is to focus on the buttocks and legs, looking to work the upper body for sculpting and toning.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 04:16
  • Last Edited
    Jun 18, 2025 10:47

Summary

The ANGELUS PROJECT is a dynamic 4-week program designed to elevate your strength and conditioning with four focused training days each week. This program combines effective bodyweight and dumbbell exercises, such as Goblet Squats and Seated Shoulder Presses, targeting major muscle groups to build muscle and enhance endurance. With an emphasis on progressive overload and varied intensity, you'll push your limits and see tangible results in your overall fitness. Perfect for at-home workouts, this plan empowers you to transform your physique and achieve your fitness goals.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-20 reps
RPE 8.5
2
Step-Up (Weighted)
4
10-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
4
10-20 reps
RPE 8.5
4
Hip Thrust (Band)
4
10-20 reps
RPE 8.5
5
Abs Crunch (Bodyweight)
4
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Push Up
4
5-20 reps
RPE 8.5
4
Skull Crusher
4
10-20 reps
RPE 8.5
5
Dips Between Chairs
4
10-20 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
4
10-20 reps
RPE 8.5
7
Superman
4
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
RPE 7
2
Walking Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
3
Cossack Squat (Bodyweight)
5
10-15 reps
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
4
10-15 reps
RPE 8.5
5
Reverse Abs Crunch (Bodyweight)
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
4
10-20 reps
RPE 8.5
2
Bent Over Row (Barbell)
4
10-20 reps
RPE 8.5
3
Hammer Curl
4
10-20 reps
RPE 8.5
4
Concentration Curl
4
10-20 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 8.5
6
Lying Leg Raise
4
15-30 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
4 Sets
10-20 Reps
@8.5
2
Step-Up (Weighted)
4 Sets
10-12 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
4 Sets
10-20 Reps
@8.5
4
Hip Thrust (Band)
4 Sets
10-20 Reps
@8.5
5
Abs Crunch (Bodyweight)
4 Sets
10-30 Reps
@9
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-20 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@8.5
3
Push Up
4 Sets
5-20 Reps
@8.5
4
Skull Crusher
4 Sets
10-20 Reps
@8.5
5
Dips Between Chairs
4 Sets
10-20 Reps
@8.5
6
Single Arm Overhead Tricep Extension
4 Sets
10-20 Reps
@8.5
7
Superman
4 Sets
20-30 Reps
@9
Day 3
1
Walking Lunge
1 Set
2 mins
@7
2
Walking Lunge (Dumbbell)
4 Sets
10-15 Reps
@8.5
3
Cossack Squat (Bodyweight)
5 Sets
10-15 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-15 Reps
@8.5
5
Reverse Abs Crunch (Bodyweight)
4 Sets
15-30 Reps
@9
Day 4
1
Upright Row (Dumbbell)
4 Sets
10-20 Reps
@8.5
2
Bent Over Row (Barbell)
4 Sets
10-20 Reps
@8.5
3
Hammer Curl
4 Sets
10-20 Reps
@8.5
4
Concentration Curl
4 Sets
10-20 Reps
@8.5
5
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@8.5
6
Lying Leg Raise
4 Sets
15-30 Reps
@9