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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

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.6%
Triceps
9.9%
Lats
9.6%
Upper Back
9.6%
Front Delts
8.9%
Glutes
8.1%
Quadriceps
8.1%
Chest
7.4%
Biceps
6.9%
Middle Delts
6.2%
Abs
5.9%
Lower Back
3%
Calves
2.5%
Adductors
2.2%
Forearms
0.5%
Rear Delts
0.5%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
-