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Fien to Fine 😉

by Jan D.
18 athletes joined

Program Description

Basic novice workout program Progressive rpe Add 2-5 kgon lowerbody 1-2 kg on upper

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2024 06:31
  • Last Edited
    Jun 18, 2025 12:43

Summary

Transform your physique with the **Fien to Fine** program, an 8-week journey designed to sculpt and strengthen your body. Committing just 4 days a week, you'll engage in targeted workouts focusing on legs, glutes, and upper back, utilizing a variety of equipment to maximize your gains. Each session combines foundational lifts like squats and hip thrusts with accessory movements to enhance muscle growth and definition. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
12 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
2
10-12 reps
10-12 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Stiff Leg Deadlift
1
2
12 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
3
10-12 reps
15-20 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12-15 reps
12-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Single Arm Iso Row
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Face Pull
2
15-20 reps
RPE 7
5
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 8
7
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
8-10 reps
4-6 reps
RPE 7
RPE 8.5
2
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Leg Extension
2
20 reps
RPE 7
4
Leg Curl
2
12-15 reps
RPE 7
5
Standing Calf Raise
2
12-20 reps
RPE 7
6
Back Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
20 reps
RPE 7
2
Bench Press (Barbell)
1
1
2
10-12 reps
10-12 reps
6-8 reps
RPE 6.5
RPE 7
RPE 8
3
Military Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 7
4
Chest Press (Machine)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
6
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8