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Gyatt Central 🍑

by Daejah M.

Program Description

Build a dump truck so big you get BBL allegations.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 29, 2025 03:02
  • Last Edited
    Jun 18, 2025 10:36

Summary

Welcome to Gyatt Central 🍑, a dynamic 4-week program designed to elevate your fitness game with five days of targeted workouts each week. This program combines light cardio, sprint sessions, and full-body exercises like bear crawls to enhance your strength and endurance. Each session is crafted to keep you engaged and motivated, ensuring you build a strong foundation while sculpting your physique. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
24%
Quadriceps
15.5%
Hamstrings
13.2%
Upper Back
8.9%
Lower Back
8.9%
Other
7.8%
Middle Delts
4.7%
Lats
4.7%
Abs
3.9%
Front Delts
3.1%
Abductors
2.3%
Olympic
1.9%
Triceps
0.8%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Good Morning
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Back Extension
3
10 reps
-
6
Single Leg Press
3
12 reps
-
7
High Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Good Morning
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Back Extension
3
10 reps
-
6
Single Leg Press
3
12 reps
-
7
High Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Good Morning
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Back Extension
3
10 reps
-
6
Single Leg Press
3
12 reps
-
7
High Pull
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Good Morning
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Back Extension
3
10 reps
-
6
Single Leg Press
3
12 reps
-
7
High Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
2
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Single Leg Hip Thrust
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Pull Through (Cable)
3
10 reps
-
7
High Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Single Leg Hip Thrust
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Pull Through (Cable)
3
10 reps
-
7
High Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Single Leg Hip Thrust
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Pull Through (Cable)
3
10 reps
-
7
High Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Single Leg Hip Thrust
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Pull Through (Cable)
3
10 reps
-
7
High Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bear Crawl
3
2 reps
-
3
100m Sprint
6
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Bear Crawl
3
-
3
100m Sprint
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Bear Crawl
3
-
3
100m Sprint
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Bear Crawl
3
-
3
100m Sprint
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Thruster (Barbell)
3
10 reps
-
3
Hang Clean
3
10 reps
-
4
Overhead Squat
3
10 reps
-
5
Front Squat (Paused)
3
10 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
High Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Thruster (Barbell)
3
10 reps
-
3
Hang Clean
3
10 reps
-
4
Overhead Squat
3
10 reps
-
5
Front Squat (Paused)
3
10 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
High Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Thruster (Barbell)
3
10 reps
-
3
Hang Clean
3
10 reps
-
4
Overhead Squat
3
10 reps
-
5
Front Squat (Paused)
3
10 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
High Pull
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Thruster (Barbell)
3
10 reps
-
3
Hang Clean
3
10 reps
-
4
Overhead Squat
3
10 reps
-
5
Front Squat (Paused)
3
10 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
High Pull
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Stretching
1 Set
30 mins
-
2
Run
1 Set
30 mins
-
Day 4
1
Stretching
1 Set
20 mins
-
2
Bear Crawl
3 Sets
2 Reps
-
3
100m Sprint
6 Sets
2 mins
-
Day 1
1
Goblet Squat
3 Sets
10 Reps
-
2
Good Morning
3 Sets
12 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Back Extension
3 Sets
10 Reps
-
6
Single Leg Press
3 Sets
12 Reps
-
7
High Pull
3 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Single Leg Hip Thrust
3 Sets
10 Reps
-
3
Glute Kickback (Cable)
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
6
Pull Through (Cable)
3 Sets
10 Reps
-
7
High Pull
3 Sets
10 Reps
-
Day 5
1
Hip Abductor (Machine)
3 Sets
12 Reps
-
2
Thruster (Barbell)
3 Sets
10 Reps
-
3
Hang Clean
3 Sets
10 Reps
-
4
Overhead Squat
3 Sets
10 Reps
-
5
Front Squat (Paused)
3 Sets
10 Reps
-
6
Glute Kickback (Cable)
3 Sets
12 Reps
-
7
High Pull
3 Sets
10 Reps
-