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courtney’s plan

by Josh H.
5 athletes joined

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    10 minutes
  • Created
    Jun 12, 2025 08:46
  • Last Edited
    Sep 21, 2025 07:35

Summary

Courtney's Plan is a dynamic 1-week program designed to challenge your glutes, quads, core, back, and biceps over four intense training days. Each session combines targeted strength exercises like hip thrusts, split squats, and lat pulldowns, ensuring a comprehensive approach to building muscle and enhancing endurance. With a focus on proper form and intensity, this program is perfect for anyone looking to elevate their fitness game in a full gym setting. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.8%
Quadriceps
14.3%
Hamstrings
13.3%
Upper Back
11.3%
Biceps
9.4%
Lats
6.4%
Triceps
6.4%
Adductors
5.4%
Rear Delts
3.9%
Abs
3.4%
Abductors
3%
Lower Back
2.5%
Middle Delts
2.5%
Front Delts
2%
Forearms
1.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Split Squat (Dumbbell)
4
4-6 reps
-
3
Sumo Deadlift (Dumbbell)
4
6-8 reps
-
4
Leg Extension
4
8-10 reps
-
5
Hip Abductor (Machine)
4
8-10 reps
-
6
Hip Adductor (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Lat Pulldown
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Single Arm Iso Row
4
8-10 reps
-
4
Face Pull
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
4-6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
-
3
Sumo Deadlift (Dumbbell)
4
6-8 reps
-
4
Leg Press
1
3
8-10 reps
6-8 reps
-
-
5
Seated Hamstring Curl
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
4
8-10 reps
-
3
Hammer Curl (Dumbbell)
4
6-8 reps
-
4
Single Arm Tricep Extension (Cable)
4
8-10 reps
-
5
Face Pull
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
6
Incline Curl (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
6-8 Reps
-
2
Split Squat (Dumbbell)
4 Sets
4-6 Reps
-
3
Sumo Deadlift (Dumbbell)
4 Sets
6-8 Reps
-
4
Leg Extension
4 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
4 Sets
8-10 Reps
-
6
Hip Adductor (Machine)
4 Sets
8-10 Reps
-
Day 2
1
Barbell Row
4 Sets
6-8 Reps
-
2
Lat Pulldown
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
3
Single Arm Iso Row
4 Sets
8-10 Reps
-
4
Face Pull
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
5
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
-
Day 3
1
Hip Thrust (Machine)
4 Sets
4-6 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
-
3
Sumo Deadlift (Dumbbell)
4 Sets
6-8 Reps
-
4
Leg Press
1 Set
3 Sets
8-10 Reps
6-8 Reps
-
-
5
Seated Hamstring Curl
4 Sets
6-8 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
-
3
Hammer Curl (Dumbbell)
4 Sets
6-8 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
8-10 Reps
-
5
Face Pull
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
-
-
-
6
Incline Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
-
-