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The Baddie Project

by Rachel S.

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
    Jul 30, 2025 01:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
10 reps
-
2
Underhand Lat Pulldown
4
8 reps
-
3
Lateral Raise (Cable)
4
12 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
2
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Goblet Squat
4
12 reps
-
4
Leg Extension
4
10 reps
-
5
Russian Twist (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Military Press (Smith Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (EZ Bar)
4
12 reps
-
8
Skull Crusher (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
-
2
Back Extension (Weighted)
4
12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Plank
2
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
2
Hip Thrust (Machine)
3 Sets
12 Reps
-
3
Glute Kickback (Cable)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Hanging Leg Raise
2 Sets
10 Reps
-
Day 2
1
Pendlay Row
4 Sets
10 Reps
-
2
Underhand Lat Pulldown
4 Sets
8 Reps
-
3
Lateral Raise (Cable)
4 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
2 Sets
10 Reps
-
6
Bicep Curl (Cable)
4 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Leg Press
4 Sets
12 Reps
-
3
Goblet Squat
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
10 Reps
-
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Seated Row (Cable)
4 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
3
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
-
6
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
7
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
8
Skull Crusher (Barbell)
3 Sets
8 Reps
-
Day 5
1
Seated Hamstring Curl
4 Sets
10 Reps
-
2
Back Extension (Weighted)
4 Sets
12 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Plank
2 Sets
1 Reps
-