sculpt & define

by null

Program Description

🔟🔟🔟

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 06, 2025 09:46

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

-

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

-