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A’s Training

by A

Program Description

To grow glutes and increase pulling strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2024 08:24
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your strength and conditioning with A's Training, a focused 3-week program designed for dedicated lifters. Committing just three days a week, you’ll engage in a variety of exercises, including band walks, hip thrusts, and barbell bench presses, all aimed at building muscle and enhancing endurance. This program utilizes a full gym setup, ensuring you have the tools needed to maximize your gains. Get ready to push your limits and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Week 1
1 / 3 Weeks
Day 2
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Bench Press (Barbell)
3 Sets
10 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
7
Up Down Plank
3 Sets
10 Reps
@7
8
Dynamic Side Plank
3 Sets
10 Reps
@7
Day 3
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
6
Back Extension (Weighted)
3 Sets
10 Reps
@7
7
Up Down Plank
3 Sets
10 Reps
@7
8
Dynamic Side Plank
3 Sets
10 Reps
@7
Day 1
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Up Down Plank
3 Sets
10 Reps
@7
7
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7