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BoostcampPNG

Johannes snatched waist big booty goddess workout

by Elijah T.

Program Description

Gains

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 29, 2025 12:13
  • Last Edited
    Apr 29, 2025 12:13
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Up
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
2
15 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Leg Curl
2
12 reps
-
6
Leg Raise (Captain's Chair)
3
999 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Push Up
3 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Standing Calf Raise
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
Day 3
1
Lunge (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Leg Curl
2 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
999 Reps
-