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Improving session and performance (1)

by Couzin C.

Program Description

Short period push phase! Main focus glute and shoulder,get stronger in all exercises

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 28, 2025 04:41
  • Last Edited
    Aug 17, 2025 08:48

Summary

Unlock your full potential with this 4-week program designed to enhance your overall strength and performance. Committing to five days a week, you'll engage in a variety of exercises targeting your back, core, and legs, including classic moves like the Deadlift and Lat Pulldown. Each session is crafted to challenge you with high-intensity sets, ensuring you build muscle and improve your endurance. Get ready to elevate your training and achieve the results you've been striving for!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
4
Straight Arm Pulldown
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
9
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Hip Thrust (Machine)
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Single Leg Press
3
12 reps
RPE 8
7
Back Extension
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Hamstring Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
10 reps
RPE 8
5
Arnold Press
1
-
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Upright Row (Cable)
3
10 reps
RPE 8
8
Abs Crunch (Bodyweight)
3
12 reps
RPE 8
9
Plank
3
1 mins
RPE 8
10
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Sumo Deadlift (Paused)
3
10 reps
RPE 8
4
Single Leg Press
3
10 reps
RPE 8
5
Stiff Leg Deadlift
3
10 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
4
Straight Arm Pulldown
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
9
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Hip Thrust (Machine)
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Single Leg Press
3 Sets
12 Reps
@8
7
Back Extension
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10 Reps
@8
5
Step-Up (Weighted)
3 Sets
10 Reps
@8
6
Hamstring Curl
3 Sets
10 Reps
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Front Raise
3 Sets
10 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
5
Arnold Press
1 Set
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
7
Upright Row (Cable)
3 Sets
10 Reps
@8
8
Abs Crunch (Bodyweight)
3 Sets
12 Reps
@8
9
Plank
3 Sets
1 mins
@8
10
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
2
Seated Hamstring Curl
3 Sets
12 Reps
@9
3
Sumo Deadlift (Paused)
3 Sets
10 Reps
@8
4
Single Leg Press
3 Sets
10 Reps
@8
5
Stiff Leg Deadlift
3 Sets
10 Reps
@8
6
Hack Squat
3 Sets
8 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15 Reps
@8
8
Hip Adductor (Machine)
3 Sets
15 Reps
@8