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Besties 4 resties

by Kroy M.
1 athletes joined

Program Description

Booty like Jupiter

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 04, 2026 11:41
  • Last Edited
    Mar 05, 2026 12:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.6%
Hamstrings
17.5%
Glutes
15.3%
Abs
7.4%
Front Delts
6%
Chest
4.3%
Triceps
4.3%
Upper Back
4.3%
Lower Back
3.8%
Rear Delts
3.8%
Middle Delts
3.3%
Calves
2.9%
Lats
2.9%
Adductors
2.2%
Biceps
1.4%
Abductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Sit Up
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
30 reps
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Pec Fly (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Sit Up
3
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
30 reps
RPE 8
2
Lateral Lunge (Weighted)
3
40 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
20 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Lunge (Dumbbell)
3
40 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
30 reps
RPE 8
2
Lateral Lunge (Weighted)
3
40 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
20 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Lunge (Dumbbell)
3
40 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Overhead Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Pistol Squat
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Lat Pulldown
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Pistol Squat
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 8
4
Lat Pulldown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
30 reps
RPE 8
2
Lying Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
30 reps
RPE 8
2
Lying Leg Curl
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Rear Delt Fly (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
3 Sets
30 Reps
@8
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
10 Reps
@8
Day 2
1
Lying Leg Curl
3 Sets
30 Reps
@8
2
Lateral Lunge (Weighted)
3 Sets
40 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
20 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Pistol Squat
3 Sets
8 Reps
@8