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optimal maxxing

by Fatema S.

Program Description

**Optimal Maxxing** is a comprehensive 12-week strength training program designed to maximize your lifting potential. With a commitment of 6 days per week, you'll engage in a variety of exercises targeting major muscle groups, including glutes, core, arms, and legs. Each workout features detailed guidance on sets, reps, and intensity, ensuring you progressively overload your muscles for optimal growth. Get ready to push your limits and achieve your fitness goals with this structured and effective plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 17, 2025 02:47
  • Last Edited
    Dec 17, 2025 03:02
Muscle Engagement
Front
Back
MuscleSet
Abs
18.1%
Glutes
14.5%
Hamstrings
10.8%
Middle Delts
9.6%
Triceps
9.6%
Lower Back
8.4%
Front Delts
7.2%
Rear Delts
7.2%
Quadriceps
7.2%
Upper Back
4.8%
Abductors
2.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Back Extension (Weighted)
2
-
3
Lateral Raise (Cable)
2
-
4
Decline Crunch (Weighted)
3
-
5
Rear Delt Row
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Tricep Rope Push Down (Cable)
2
-
8
Leg Press
2
-
9
Leg Curl
1
-
10
Leg Extension
1
-
11
Knee Raise (Captain's Chair)
3
-
Week 1
1 / 12 Weeks
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 1
1
Hip Thrust (Barbell)
3 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Decline Crunch (Weighted)
3 Sets
-
5
Rear Delt Row
2 Sets
-
6
Seated Overhead Press (Dumbbell)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Leg Press
2 Sets
-
9
Leg Curl
1 Set
-
10
Leg Extension
1 Set
-
11
Knee Raise (Captain's Chair)
3 Sets
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Decline Crunch (Weighted)
3 Sets
-
5
Rear Delt Row
2 Sets
-
6
Seated Overhead Press (Dumbbell)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Leg Press
2 Sets
-
9
Leg Curl
1 Set
-
10
Leg Extension
1 Set
-
11
Knee Raise (Captain's Chair)
3 Sets
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
-
2
Back Extension (Weighted)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Decline Crunch (Weighted)
3 Sets
-
5
Rear Delt Row
2 Sets
-
6
Seated Overhead Press (Dumbbell)
2 Sets
-
7
Tricep Rope Push Down (Cable)
2 Sets
-
8
Leg Press
2 Sets
-
9
Leg Curl
1 Set
-
10
Leg Extension
1 Set
-
11
Knee Raise (Captain's Chair)
3 Sets
-