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Workout

by Nicky P.

Program Description

Starter

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 20, 2025 08:08
  • Last Edited
    Jun 20, 2025 08:37
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Hip Adductor (Machine)
3
8 reps
RPE 8
5
Hip Abductor (Machine)
3
8 reps
RPE 8
6
Calf Raise (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee Raise (Captain's Chair)
3
10 reps
RPE 9
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
3
Glute Kickback
3
10 reps
RPE 8
4
Glute Med Kickback
3
10 reps
RPE 8
5
Back Extension
3
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Hamstring Curl
3
8 reps
RPE 8
5
Stair Climber
1
10 mins
RPE 6
6
Goblet Squat
3
10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
2
Hack Squat
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Hip Adductor (Machine)
3 Sets
8 Reps
@8
5
Hip Abductor (Machine)
3 Sets
8 Reps
@8
6
Calf Raise (Machine)
3 Sets
8 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
8 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 3
1
Knee Raise (Captain's Chair)
3 Sets
10 Reps
@9
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
3
Glute Kickback
3 Sets
10 Reps
@8
4
Glute Med Kickback
3 Sets
10 Reps
@8
5
Back Extension
3 Sets
8 Reps
@8
6
Abs Crunch (Machine)
3 Sets
8 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
8 Reps
@8
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Stair Climber
1 Set
10 mins
@6
6
Goblet Squat
3 Sets
10 Reps
@9