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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
    Jul 13, 2025 05:09

Summary

Get ready to transform your physique with this comprehensive 6-week workout program, designed for four days a week of intense training. Each session targets key muscle groups, focusing on strength and hypertrophy through a mix of compound and isolation exercises. From glute bridges to shoulder presses, you’ll build strength and definition while improving your overall fitness. Perfect for those looking to maximize their gym time and achieve noticeable results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
Back Extension
3
8 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
-
6
Rear Delt Fly (Machine)
3
-
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 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
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
Back Extension
3 Sets
8 Reps
@8
4
Abs Crunch (Machine)
3 Sets
8 Reps
@7
5
Seated Row (Cable)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-