The Baddie Project

by Rachel S.

1 athletes joined

Program Description

**The Baddie Project** is built to help you unlock strength, build lean muscle, and develop discipline inside and outside the gym. This program blends structured progressive overload with aesthetic-focused training, empowering you to **feel powerful, look incredible, and move with purpose**. Whether you’re just getting started or leveling up your routine, this program prioritizes: * **Strength & Conditioning:** Foundational compound lifts paired with functional movement. * **Physique Development:** Sculpt your glutes, legs, and upper body while supporting overall symmetry. * **Confidence & Consistency:** Designed to keep you showing up, progressing, and stepping into your best self. This is for the ones who want more than a good workout — it’s for the ones building a mindset, a body, and a life that radiates *baddie energy*. Let’s build it. Let’s own it. Let’s be the baddie.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 30, 2025 01:44
Last Edited
Aug 03, 2025 02:17

Summary

Unleash your inner strength with The Baddie Project, an 8-week program designed to sculpt and tone your body through a dynamic 5-day workout routine each week. Focus on targeted muscle groups with exercises like Romanian Deadlifts, Hip Thrusts, and Pendlay Rows, all designed to maximize your gains. This program combines strength training with high-intensity movements to boost your metabolism and enhance muscle definition. Get ready to elevate your fitness game and transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Glutes

11.8%

Hamstrings

11.2%

Quadriceps

9.6%

Upper Back

8.1%

Abs

7.8%

Biceps

7.6%

Lats

7.2%

Triceps

Middle Delts

5.9%

Front Delts

5.5%

Lower Back

5.4%

Calves

4.2%

Chest

4.2%

Adductors

2.1%

Rear Delts

1.8%

Forearms

1.2%

Abductors

0.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 1

Romanian Deadlift (Dumbbell)

8 reps

RPE 8

Hip Thrust (Machine)

12 reps

Glute Kickback (Cable)

12 reps

Step-Up (Weighted)

8 reps

Standing Calf Raise

10 reps

Hanging Leg Raise

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 2

Pendlay Row

10 reps

Underhand Lat Pulldown

8 reps

Lateral Raise (Cable)

12 reps

Chest Press (Machine)

10 reps

Pec Deck (Machine)

10 reps

Bicep Curl (Cable)

10 reps

Overhead Tricep Extension (Cable)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 3

Squat (Smith Machine)

8 reps

Leg Press

12 reps

Goblet Squat

12 reps

Leg Extension

10 reps

Russian Twist (Dumbbell)

10 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 4

Seated Row (Cable)

8 reps

Wide Grip Lat Pulldown

12 reps

Seated Military Press (Smith Machine)

8 reps

Lateral Raise (Dumbbell)

10 reps

Single Arm Rear Delt Fly (Cable)

8 reps

Incline Bench Press (Dumbbell)

8 reps

Bicep Curl (EZ Bar)

12 reps

Skull Crusher (Barbell)

8 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 5

Seated Hamstring Curl

10 reps

Back Extension (Weighted)

12 reps

B-Stance Romanian Deadlift (Dumbbell)

10 reps

Seated Calf Raise

15 reps

Plank

1 reps

Day 1

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

Hip Thrust (Machine)

3 Sets

12 Reps

Glute Kickback (Cable)

3 Sets

12 Reps

Step-Up (Weighted)

3 Sets

8 Reps

Standing Calf Raise

4 Sets

10 Reps

Hanging Leg Raise

2 Sets

10 Reps

Day 2

Pendlay Row

4 Sets

10 Reps

Underhand Lat Pulldown

4 Sets

8 Reps

Lateral Raise (Cable)

4 Sets

12 Reps

Chest Press (Machine)

3 Sets

10 Reps

Pec Deck (Machine)

2 Sets

10 Reps

Bicep Curl (Cable)

4 Sets

10 Reps

Overhead Tricep Extension (Cable)

3 Sets

10 Reps

Day 3

Squat (Smith Machine)

4 Sets

8 Reps

Leg Press

4 Sets

12 Reps

Goblet Squat

4 Sets

12 Reps

Leg Extension

4 Sets

10 Reps

Russian Twist (Dumbbell)

3 Sets

10 Reps

Day 4

Seated Row (Cable)

4 Sets

8 Reps

Wide Grip Lat Pulldown

4 Sets

12 Reps

Seated Military Press (Smith Machine)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Single Arm Rear Delt Fly (Cable)

2 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Bicep Curl (EZ Bar)

4 Sets

12 Reps

Skull Crusher (Barbell)

3 Sets

8 Reps

Day 5

Seated Hamstring Curl

4 Sets

10 Reps

Back Extension (Weighted)

4 Sets

12 Reps

B-Stance Romanian Deadlift (Dumbbell)

4 Sets

10 Reps

Seated Calf Raise

4 Sets

15 Reps

Plank

2 Sets

1 Reps