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courtney’s plan

by Josh H.
3 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
    Jul 13, 2025 07:01

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!
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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
Hip Thrust (Machine)
4
4-6 reps
-
2
Split Squat (Dumbbell)
4
4-6 reps
-
3
Goblet Squat
1
1
2
8-10 reps
6-8 reps
4-6 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
Overhead Tricep Extension (Cable)
4
6-8 reps
-
4
Hammer Curl (Dumbbell)
4
6-8 reps
-
5
Bicep Curl (Barbell)
4
6-8 reps
-
Week 1
1 / 1 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
-
3
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
6-8 Reps
-
5
Bicep Curl (Barbell)
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 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 1
1
Hip Thrust (Machine)
4 Sets
4-6 Reps
-
2
Split Squat (Dumbbell)
4 Sets
4-6 Reps
-
3
Goblet Squat
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 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
-