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BoostcampPNG

1 MONTH UNI PREP

by maisie dayellis

Program Description

—

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 16, 2026 08:55
  • Last Edited
    Jan 17, 2026 11:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.6%
Hamstrings
13.7%
Quadriceps
13%
Upper Back
9.9%
Lats
7.5%
Abs
7.1%
Rear Delts
6.8%
Biceps
6.2%
Middle Delts
6.2%
Front Delts
4.3%
Triceps
4.3%
Lower Back
2.2%
Forearms
1.9%
Abductors
1.2%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lat Pulldown (Single Arm)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
cross body lat pull
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 7.5
5
Single Arm Rear Delt Cable Fly
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lat Pulldown (Single Arm)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
cross body lat pull
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 7.5
5
Single Arm Rear Delt Cable Fly
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lat Pulldown (Single Arm)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
cross body lat pull
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 7.5
5
Single Arm Rear Delt Cable Fly
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lat Pulldown (Single Arm)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
cross body lat pull
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 7.5
5
Single Arm Rear Delt Cable Fly
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
2
1
15 reps
6 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
2
1
15 reps
6 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
2
1
15 reps
6 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Goblet Squat
3
12 reps
RPE 9
4
Leg Extension
2
1
15 reps
6 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Single Arm Rear Delt Cable Fly
3
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
5A
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Single Arm Rear Delt Cable Fly
3
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
5A
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Single Arm Rear Delt Cable Fly
3
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
5A
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Single Arm Rear Delt Cable Fly
3
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
5A
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9
3A
Glute Kickback (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
3B
Glute Med Kickback
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
15 reps
6 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9
3A
Glute Kickback (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
3B
Glute Med Kickback
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
15 reps
6 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9
3A
Glute Kickback (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
3B
Glute Med Kickback
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
15 reps
6 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
3
8 reps
8 reps
RPE 8
RPE 9
3A
Glute Kickback (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
3B
Glute Med Kickback
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
15 reps
6 reps
RPE 8.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
cross body lat pull
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
5
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
6
Abs Crunch (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
7
Leg Raise (Captain's Chair)
2 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
Day 2
1
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Goblet Squat
3 Sets
12 Reps
@9
4
Leg Extension
2 Sets
1 Set
15 Reps
6 Reps
@9
@9.5
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
@9
2
Lateral Raise (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Single Arm Rear Delt Cable Fly
3 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
4
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 4
1
Hack Squat
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
2
Step-Up (Weighted)
1 Set
3 Sets
8 Reps
8 Reps
@8
@9
3A
Glute Kickback (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
3B
Glute Med Kickback
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
4
Hamstring Curl
2 Sets
1 Set
15 Reps
6 Reps
@8.5
@9.5