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Optimus prime

by Fatema S.

Program Description

Hi

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 08, 2026 12:14
  • Last Edited
    Jan 10, 2026 04:50
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.8%
Abs
18.2%
Hamstrings
13%
Lower Back
9.1%
Middle Delts
6.5%
Abductors
5.2%
Quadriceps
5.2%
Front Delts
4.5%
Biceps
3.9%
Cardio
2.6%
Triceps
2.6%
Upper Back
2.6%
Lats
2.6%
Rear Delts
1.9%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
-
2
Abs Crunch (Machine)
2
12 reps
-
3
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
-
2
Shoulder Press (Machine)
2
-
3
Bicep Curl (Machine)
2
-
4
Seated Wide-Grip Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
3
12 reps
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Stair Climber
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
3
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Leg Extension
2
8 reps
-
6
Back Extension
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
8 Reps
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
3 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Back Extension
2 Sets
8 Reps
-
Day 2
1
Stair Climber
1 Set
60 mins
-
2
Abs Crunch (Machine)
2 Sets
12 Reps
-
3
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 3
1
Lateral Raise (Cable)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Bicep Curl (Machine)
2 Sets
-
4
Seated Wide-Grip Row (Cable)
2 Sets
-
Day 4
1
Decline Crunch (Weighted)
3 Sets
12 Reps
-
2
Abs Crunch (Machine)
3 Sets
12 Reps
-
3
Stair Climber
1 Set
60 mins
-
Day 5
1
Hip Thrust (Machine)
3 Sets
8 Reps
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
3 Sets
8 Reps
-
4
Lying Leg Curl
2 Sets
8 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Back Extension
2 Sets
8 Reps
-