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BoostcampPNG

Jade’s Full Body Sculpt

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1 athletes joined

Program Description

To help train for a Spartan race!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 24, 2025 10:06
  • Last Edited
    Nov 25, 2025 01:25
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.8%
Triceps
13.9%
Quadriceps
13%
Abs
10%
Hamstrings
9.3%
Other
9.3%
Chest
9.3%
Front Delts
8.3%
Lower Back
4.6%
Middle Delts
4.6%
Forearms
2.1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
8 reps
RPE 8
2
Deadlift (Barbell)
4
8 reps
RPE 8
3
Glute Bridge (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
4
8 reps
RPE 8
5
Lying Leg Raise
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
10 reps
RPE 8
2
Run
1
30 mins
RPE 8
3
Burpee
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
8 reps
RPE 7
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4
Overhead Press (Barbell)
4
8 reps
RPE 8
5A
Side Plank
2
0.5 mins
RPE 6
5B
Plank
1
1 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
8 Reps
@8
2
Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Glute Bridge (Barbell)
4 Sets
8 Reps
@8
4
Lunge (Dumbbell)
4 Sets
8 Reps
@8
5
Lying Leg Raise
4 Sets
10 Reps
@6
Day 2
1
Walk
1 Set
30 mins
@6
Day 3
1
Dead Hang
1 Set
1 Reps
@8
Day 4
1
Burpee
2 Sets
10 Reps
@8
2
Run
1 Set
30 mins
@8
3
Burpee
2 Sets
10 Reps
@8
Day 5
1
Yoga
1 Set
30 mins
@6
Day 6
1
Push Up
4 Sets
8 Reps
@7
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
@8
5A
Side Plank
2 Sets
0.5 mins
@6
5B
Plank
1 Set
1 mins
@6
Day 7
1
Run
1 Set
60 mins
@8.5