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sculpt & define

by null

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 06, 2025 09:17
  • Last Edited
    Aug 12, 2025 12:26

Summary

Transform your physique with the **Sculpt & Define** program, designed to enhance your glutes, core, and upper body strength in just one week. With three focused sessions each week, you'll engage in a variety of exercises, including barbell hip thrusts and dumbbell Romanian deadlifts, to build muscle and improve definition. This program is perfect for anyone looking to elevate their fitness game, requiring access to a full gym for optimal results. Get ready to sculpt your body and feel empowered!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.6%
Glutes
24.7%
Hamstrings
15.3%
Quadriceps
8.7%
Lower Back
8.5%
Stretching
3.4%
Front Delts
3.4%
Triceps
3.4%
Lats
3.4%
Upper Back
2.1%
Biceps
1.4%
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Dead Bug
3
10 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
12 reps
-
2
Tricep Kickback
3
12 reps
-
3
Abs Crunch (Machine)
3
15 reps
-
4
Decline Crunch
3
12 reps
-
5
Lat Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Glute Bridge (Dumbbell)
3
15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Abs Crunch (Machine)
3
12 reps
-
6
Abs Crunch (Bodyweight)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Dead Bug
3 Sets
10 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Front Raise
3 Sets
12 Reps
-
2
Tricep Kickback
3 Sets
12 Reps
-
3
Abs Crunch (Machine)
3 Sets
15 Reps
-
4
Decline Crunch
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-