logo
BoostcampPNG

Programme pêche 🍑

by
9 athletes joined

Program Description

Construire du muscle sur le bas du corps et bien sculpter le haut du corps

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 12:12
  • Last Edited
    Jun 18, 2025 10:33

Summary

Transform your lower body and build strength with the 12-week Programme pêche 🍑. Designed for three days a week, this program focuses on targeted exercises like Romanian Deadlifts, Hip Thrusts, and Glute Kickbacks to maximize your glute and hamstring gains. Each session pushes you to your limits, encouraging progression and personal bests. With a full gym setup, you'll have everything you need to sculpt and strengthen your physique while tracking your progress week by week. Get ready to feel the burn and see the results!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
6-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-12 Reps
-
3
Overhead Press (Machine)
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-12 Reps
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-