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Ride The Horse

by Mahya Saeednejad

Program Description

This program is designed to improve horseback riding performance while promoting long-term overall health and posture. It targets the glutes, core, hips, and upper back to enhance stability, balance, and saddle control, while maintaining a balanced push-pull approach to prevent rounded shoulders. Each session combines compound lifts, unilateral exercises, core stability, and mobility work. Once the essentials are covered, lighter “fun” exercises like pike push-ups or Y raises can be added for variety and shoulder endurance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2026 08:13
  • Last Edited
    Apr 01, 2026 08:14
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.2%
Hamstrings
10.3%
Front Delts
9.5%
Glutes
9.1%
Abs
9.1%
Quadriceps
7.8%
Triceps
7.8%
Rear Delts
6.9%
Adductors
5.2%
Lats
5.2%
Chest
5.2%
Middle Delts
4.7%
Stretching
2.6%
Lower Back
1.3%
Biceps
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Bench Press (Barbell)
3
8 reps
-
6
Lateral Raise (Dumbbell)
1
12 reps
-
7
Dead Bug
3
10 reps
-
8
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
8 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Glute Kickback On Floor (Dumbbell)
3
12 reps
-
4
Copenhagen Plank
3
1 mins
-
5
Barbell Row
3
8 reps
-
6
Isometric Squat Hold
3
2 mins
-
7
Cable Woodchop
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Hip Abduction
3
12 reps
-
2
Lateral Lunge (Weighted)
3
10 reps
-
3
Lying Reverse Fly
3
12 reps
-
4
Push Up
3
15 reps
-
5
Hollow Hold
3
1 mins
-
6
Pike Push Up
3
10 reps
-
7
Shoulder YTWL
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
7
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Glute Kickback On Floor (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Copenhagen Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
5
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Isometric Squat Hold
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
-
-
-
7
Cable Woodchop
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Cable Hip Abduction
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Lateral Lunge (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lying Reverse Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hollow Hold
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Pike Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Shoulder YTWL
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-