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Dejana’s Favourites

by Dejana M.

Program Description

Unlock your potential with Dejana’s Favourites, a 6-week muscle sculpting program designed for beginners. This comprehensive plan features 18 sessions, each lasting around 60 minutes, and incorporates a variety of effective exercises like the Hip Abductor and Romanian Deadlift. With a focus on building strength and definition, you'll engage multiple muscle groups while using a full gym setup. Get ready to transform your physique and boost your confidence, one workout at a time!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 03:03
  • Last Edited
    Oct 23, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
23%
Lower Back
14.8%
Abs
13.1%
Hamstrings
11.5%
Abductors
8.2%
Quadriceps
8.2%
Lats
7.4%
Upper Back
6.6%
Triceps
4.1%
Biceps
3.3%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
11 reps
-
2
Step-Up (Weighted)
3
11 reps
-
3
Back Extension (Weighted)
3
11 reps
-
4
Romanian Deadlift (Dumbbell)
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
13 reps
-
2
Step-Up (Weighted)
3
13 reps
-
3
Back Extension (Weighted)
3
13 reps
-
4
Romanian Deadlift (Dumbbell)
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
14 reps
-
2
Step-Up (Weighted)
3
14 reps
-
3
Back Extension (Weighted)
3
14 reps
-
4
Romanian Deadlift (Dumbbell)
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Back Extension (Weighted)
3
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10 reps
-
2
Cable Crunch
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
11 reps
-
2
Cable Crunch
3
11 reps
-
3
Tricep Rope Push Down (Cable)
3
11 reps
-
4
Seated Row (Cable)
3
11 reps
-
5
Lat Pulldown
3
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Cable Crunch
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
13 reps
-
2
Cable Crunch
3
13 reps
-
3
Tricep Rope Push Down (Cable)
3
13 reps
-
4
Seated Row (Cable)
3
13 reps
-
5
Lat Pulldown
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
14 reps
-
2
Cable Crunch
3
14 reps
-
3
Tricep Rope Push Down (Cable)
3
14 reps
-
4
Seated Row (Cable)
3
14 reps
-
5
Lat Pulldown
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
15 reps
-
2
Cable Crunch
3
15 reps
-
3
Tricep Rope Push Down (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lat Pulldown
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Back Extension (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
11 reps
-
2
Step-Up (Weighted)
3
11 reps
-
3
Back Extension (Weighted)
3
11 reps
-
4
Romanian Deadlift (Dumbbell)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Back Extension (Weighted)
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
13 reps
-
2
Step-Up (Weighted)
3
13 reps
-
3
Back Extension (Weighted)
3
13 reps
-
4
Romanian Deadlift (Dumbbell)
3
13 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
14 reps
-
2
Step-Up (Weighted)
3
14 reps
-
3
Back Extension (Weighted)
3
14 reps
-
4
Romanian Deadlift (Dumbbell)
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Back Extension (Weighted)
3
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Hip Abductor (Machine)
3 Sets
10 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Back Extension (Weighted)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Lying Leg Raise
3 Sets
10 Reps
-
2
Cable Crunch
3 Sets
10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 3
1
Hip Abductor (Machine)
3 Sets
10 Reps
-
2
Step-Up (Weighted)
3 Sets
10 Reps
-
3
Back Extension (Weighted)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-