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9-Week Body Refinement

by Rebecca H.

Program Description

🔥 Sculpting & Toning Focus The purpose of this 9-week program is to refine and sculpt the body through intentional strength training, focusing on muscle definition, controlled movement, and steady progression. Each workout is designed to improve strength, shape, and muscular balance while supporting long-term fitness and confidence.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2026 04:10
  • Last Edited
    Mar 10, 2026 04:50
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.6%
Upper Back
10.1%
Hamstrings
10.1%
Front Delts
9.2%
Quadriceps
8.4%
Biceps
7.8%
Triceps
6.7%
Middle Delts
6.7%
Abs
6.7%
Lats
5.9%
Chest
5%
Rear Delts
3.4%
Lower Back
2.5%
Forearms
1.7%
Abductors
1.7%
Adductors
0.8%
Cardio
0.6%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Front Raise
3
10-12 reps
-
6
Hanging Knee Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Lat Pulldown (Single Arm)
3
8-10 reps
-
4
Bicep Curl (EZ Bar)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
2
Rear Delt Fly (Cable)
3
10-12 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4
Upright Row (Barbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
21s (EZ Bar)
2
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3
Pull Through (Cable)
3
10-12 reps
-
4
Russian Twist (Dumbbell)
3
15-20 reps
-
5
Stair Climber
1
10-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hanging Knee Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Tricep Kickback
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Pull Through (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Stair Climber
1 Set
10-15 Reps
-