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Watermelon crusher program

by Vanessa B.

Program Description

**Watermelon Crusher Program** Watermelons fear people who complete this intense 8-week program designed to build deadly watermelon crushing strength and sculpt your physique. With 24 workout sessions focused on compound movements and targeted exercises, you'll challenge your limits and see real progress. Each week features a mix of supersets and varied rep ranges, ensuring your muscles are constantly engaged and growing. Whether you're a beginner or an experienced lifter, this program will keep you motivated and on track to achieve the results you desire!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 01:40
  • Last Edited
    Sep 01, 2025 06:47

Summary

Unleash your strength with the Watermelon Crusher Program, an 8-week journey designed to sculpt and define your physique. Committing just three days a week, you'll engage in a series of dynamic supersets and targeted exercises, including barbell squats, hip thrusts, and Romanian deadlifts, all aimed at maximizing muscle growth and endurance. This program not only focuses on your legs but also incorporates upper body movements to ensure a balanced approach to fitness. Get ready to crush your goals and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.1%
Hamstrings
12.4%
Quadriceps
12.4%
Upper Back
7.6%
Triceps
5.9%
Middle Delts
5.9%
Front Delts
5.9%
Adductors
5.3%
Biceps
5.3%
Lats
5.3%
Abs
4.1%
Lower Back
3.5%
Rear Delts
2.9%
Chest
2.9%
Abductors
2.9%
Forearms
0.6%
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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
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
5
Plank
1
60-180 secs
-
6
Side Plank
1
20-100 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 7.5
3B
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
4A
Hip Adductor (Machine)
3
8-10 reps
RPE 8
4B
Leg Extension
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Deadbug
1
30-60 reps
-
6
Bird Dog
1
20-40 reps
-
7
Reverse Abs Crunch (Bodyweight)
1
20-80 reps
-
8
Plank with Shoulder Taps
1
30-120 secs
-
9
Bicycle Crunch
1
40-100 reps
-
10
Russian Twist
1
40-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
8-12 reps
RPE 7.5
1B
Lat Pulldown
3
8-12 reps
RPE 8
2A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
5
Plank
1
60-180 secs
-
6
Side Plank
1
20-100 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 7.5
2B
Leg Curl
3
8-12 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6-12 reps
RPE 8
4A
Lateral Raise (Machine)
3
10-15 reps
RPE 7
4B
Hip Abductor (Machine)
3
8-10 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1A
Face Pull
3 Sets
8-12 Reps
@7.5
1B
Lat Pulldown
3 Sets
8-12 Reps
@8
2A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
2B
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Deadbug
1 Set
30-60 Reps
-
6
Bird Dog
1 Set
20-40 Reps
-
7
Reverse Abs Crunch (Bodyweight)
1 Set
20-80 Reps
-
8
Plank with Shoulder Taps
1 Set
30-120 secs
-
9
Bicycle Crunch
1 Set
40-100 Reps
-
10
Russian Twist
1 Set
40-100 Reps
-
Day 3
1
Hip Thrust (Machine)
3 Sets
6-12 Reps
@8.5
2A
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7.5
2B
Leg Curl
3 Sets
8-12 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
6-12 Reps
@8
4A
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7
4B
Hip Abductor (Machine)
3 Sets
8-10 Reps
@7.5
5
Plank
1 Set
60-180 secs
-
6
Side Plank
1 Set
20-100 secs
-
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@7
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@7.5
3B
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@7
4A
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
4B
Leg Extension
3 Sets
8-12 Reps
@7.5
5
Plank
1 Set
60-180 secs
-
6
Side Plank
1 Set
20-100 secs
-