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aileen.core

by Hugo
1 athletes joined

Program Description

Tento program je pre baby, ktoré nechcú len „odcvičiť nohy“, ale fakt si vytvarovať postavu. Cieľ je jasný: budovať zadok, spevniť stred, vytvarovať nohy a cez správne nastavené upper days spraviť aj krajšiu siluetu a opticky užší pás. Máš tu 3 lower days a 2 upper days, pričom každý deň má svoj zmysel. Jeden lower je silový, aby zadok a hamstringy reálne rástli. Ďalší je shaping deň, kde sa viac hráš s tvarom nôh a glútov bez zbytočného odpálenia regenerácie. Posledný lower je viac pump, detail a kontrola, čiže menej ego liftingu, viac kvalitnej roboty. Upper days sú postavené tak, aby zvýraznili ramená, chrbát a laty, lebo áno, aj to robí brutálny rozdiel v tom, ako vyzerá pás. Celý program stojí na technike, progresívnom preťažení a čistých opakovaniach. Žiadne náhodné posúvanie činiek z bodu A do bodu B. Proste tréning, ktorý má hlavu a pätu a pomôže ti vyzerať silno, žensky a dobre.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 16, 2026 02:01
  • Last Edited
    Mar 16, 2026 08:14
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Glutes
11.7%
Hamstrings
10.7%
Upper Back
9.3%
Lats
6.9%
Quadriceps
6.4%
Middle Delts
5.3%
Biceps
5.1%
Front Delts
5.1%
Triceps
4.8%
Lower Back
4.3%
Rear Delts
4.3%
Abductors
4%
Chest
1.6%
Stretching
1.6%
Calves
1.6%
Forearms
1.6%
Other
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Curl
3
10-12 reps
-
4
Back Extension
3
10-12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Cable)
4
12-18 reps
-
5
Reverse Pec Deck
3
15-20 reps
-
6
Plank
3
20-30 secs
-
7
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Hip Abductor (Machine)
3
15-20 reps
-
4
Hanging Leg Raise
3
10-15 reps
-
5
Dead Bug
3
8-10 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Shoulder Press (Machine)
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
10-12 reps
-
8
Side Plank
3
30-40 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-10 reps
-
2
Step-Up (Weighted)
3
10-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-20 reps
-
5
Cable Crunch
3
12-15 reps
-
6
Pallof Press
3
10-12 reps
-
7
Walk
1
20 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Back Extension
3 Sets
10-12 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
4 Sets
12-18 Reps
-
5
Reverse Pec Deck
3 Sets
15-20 Reps
-
6
Plank
3 Sets
20-30 secs
-
7
Walk
1 Set
20 mins
-
Day 3
1
Leg Press
3 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
4
Hanging Leg Raise
3 Sets
10-15 Reps
-
5
Dead Bug
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
-
2
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
-
4
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
8
Side Plank
3 Sets
30-40 secs
-
Day 5
1
Single Leg Hip Thrust
3 Sets
8-10 Reps
-
2
Step-Up (Weighted)
3 Sets
10-12 Reps
-
3
Leg Curl
3 Sets
10-12 Reps
-
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
6
Pallof Press
3 Sets
10-12 Reps
-
7
Walk
1 Set
20 mins
-