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Gabrielle Training

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Program Description

Embark on a transformative four-week journey with Gabrielle Training, designed for beginners looking to build strength and sculpt their physique. This program features 12 workouts per week, each lasting approximately 40 minutes, focusing on muscle development through a variety of exercises targeting major muscle groups. With a full gym setup, you'll engage in movements like leg presses, hip thrusts, and lat pulldowns, ensuring a comprehensive approach to fitness. Get ready to challenge yourself and see visible results as you commit to this structured training plan!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 05, 2026 03:45
  • Last Edited
    Feb 05, 2026 05:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.4%
Hamstrings
16.9%
Quadriceps
13.2%
Abs
12%
Lats
5.8%
Upper Back
5.8%
Biceps
5.4%
Triceps
5%
Lower Back
4.5%
Adductors
3.7%
Calves
2.5%
Middle Delts
2.5%
Front Delts
2.5%
Abductors
1.7%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
8 reps
10 reps
-
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
8 reps
10 reps
-
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
8 reps
10 reps
-
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Walking Lunge
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Plank
3
20-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Plank
3
20-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Plank
3
20-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Step-Up (Weighted)
3
12 reps
-
6
Plank
3
20-45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Leg Press (45 Degrees)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
2
Hip Thrust (Machine)
4 Sets
10 Reps
-
3
Walking Lunge
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Side Crunch (Cable)
3 Sets
15 Reps
-
Day 3
1
Stiff Leg Deadlift
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Step-Up (Weighted)
3 Sets
12 Reps
-
6
Plank
3 Sets
20-45 mins
-