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BoostcampPNG

Basic Bitchy Robin

by Alphi
2 athletes joined

Program Description

Gain upper body strength, grow glutes, loose squish, and normal shit

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 03, 2025 10:56
  • Last Edited
    Apr 16, 2025 06:23
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
4
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
12 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hip Thrust (Machine)
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
2 Sets
20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Back Extension
3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Stair Climber
1 Set
20 mins
-
2
Abs Crunch (Machine)
3 Sets
12 Reps
-
3
Lying Leg Raise
3 Sets
12 Reps
-
4
Treadmill
1 Set
30 mins
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
15 Reps
-
3
Hip Abductor (Machine)
4 Sets
20 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Glute Kickback (Cable)
2 Sets
12 Reps
-
Day 5
1
Lateral Raise (Machine)
3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Pull-Up (Assisted)
3 Sets
10 Reps
-
4
Face Pull
2 Sets
15 Reps
-
5
Back Extension
3 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-