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Stella’s Posture training

by Stella X.
3 athletes joined

Program Description

Adjust unbalanced muscles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 02:55
  • Last Edited
    Jan 09, 2026 12:17
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.6%
Upper Back
12.5%
Hamstrings
9.5%
Rear Delts
7.4%
Quadriceps
6.7%
Abs
6.5%
Lats
6.3%
Lower Back
6.1%
Stretching
5.6%
Front Delts
5.6%
Middle Delts
4.5%
Abductors
4.5%
Triceps
3.4%
Biceps
3%
Chest
2.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder YTWL
3
-
2
Face Pull
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5
Reverse Pec Deck
3
-
6
Pull-Up (Assisted)
2
-
7
Dumbbell Row
3
-
8
Seated Row (Machine)
3
-
9
Band Face Pull
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
-
2
Glute Bridge (Dumbbell)
3
-
3
Bird Dog
3
-
4
Lateral Banded Walk
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Single Leg Romanian Deadlift
3
10 reps
-
7
Box Squat (Barbell)
3
-
8
Bulgarian Split Squat (Bodyweight)
3
-
9
Dead Bug
3
-
10
Hip Abductor (Machine)
3
-
11
Plank
1
-
Week 1
1 / 8 Weeks
Day 1
1
Shoulder YTWL
3 Sets
-
2
Face Pull
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Seated Overhead Press (Dumbbell)
3 Sets
-
5
Reverse Pec Deck
3 Sets
-
6
Pull-Up (Assisted)
2 Sets
-
7
Dumbbell Row
3 Sets
-
8
Seated Row (Machine)
3 Sets
-
9
Band Face Pull
1 Set
-
Day 2
1
Cat Cow and T-Spine Rotation
3 Sets
-
2
Glute Bridge (Dumbbell)
3 Sets
-
3
Bird Dog
3 Sets
-
4
Lateral Banded Walk
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
7
Box Squat (Barbell)
3 Sets
-
8
Bulgarian Split Squat (Bodyweight)
3 Sets
-
9
Dead Bug
3 Sets
-
10
Hip Abductor (Machine)
3 Sets
-
11
Plank
1 Set
-