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BoostcampPNG

hope’s gym program

by Andres G.
1 athletes joined

Program Description

The purpose is to turn Hope into Da Beast She Is Strength and booty for my Gooba

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2026 03:00
  • Last Edited
    Mar 23, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Hamstrings
12.6%
Abs
12.6%
Quadriceps
9.2%
Upper Back
8.4%
Triceps
6.9%
Lats
6.1%
Front Delts
5.7%
Middle Delts
4.6%
Biceps
4.6%
Lower Back
3.8%
Adductors
2.7%
Chest
2.3%
Rear Delts
2.3%
Abductors
1.5%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
4-8 reps
RPE 6
RPE 9
2
Back Extension (Weighted)
1
15-20 reps
RPE 5
3
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Glute Kickback (Cable)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-8 reps
RPE 6
RPE 9
6
calf extension machine
1
2
15-20 reps
10-15 reps
RPE 6
RPE 9
7
Seated Hamstring Curl
1
2
10-15 reps
6-8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
4-8 reps
RPE 6
RPE 9
2
Back Extension (Weighted)
1
15-20 reps
RPE 5
3
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Glute Kickback (Cable)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-8 reps
RPE 6
RPE 9
6
calf extension machine
1
2
15-20 reps
10-15 reps
RPE 6
RPE 9
7
Seated Hamstring Curl
1
2
10-15 reps
6-8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
4-8 reps
RPE 6
RPE 9
2
Back Extension (Weighted)
1
15-20 reps
RPE 5
3
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Glute Kickback (Cable)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-8 reps
RPE 6
RPE 9
6
calf extension machine
1
2
15-20 reps
10-15 reps
RPE 6
RPE 9
7
Seated Hamstring Curl
1
2
10-15 reps
6-8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8-12 reps
4-8 reps
RPE 6
RPE 9
2
Back Extension (Weighted)
1
15-20 reps
RPE 5
3
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Glute Kickback (Cable)
1
2
10-15 reps
6-10 reps
RPE 6
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
2
10-12 reps
6-8 reps
RPE 6
RPE 9
6
calf extension machine
1
2
15-20 reps
10-15 reps
RPE 6
RPE 9
7
Seated Hamstring Curl
1
2
10-15 reps
6-8 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
4 reps
RPE 6
RPE 9
2
Inverted Row
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
6
Tricep Extension (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
4 reps
RPE 6
RPE 9
2
Inverted Row
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
6
Tricep Extension (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
4 reps
RPE 6
RPE 9
2
Inverted Row
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
6
Tricep Extension (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
12 reps
4 reps
RPE 6
RPE 9
2
Inverted Row
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
6
Tricep Extension (Dumbbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
2
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Hip Thrust (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
4
Glute Med Kickback
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
5A
Hip Abductor (Machine)
2
AMRAP
RPE 9
5B
Hip Adductor (Machine)
2
AMRAP
RPE 9
6
Leg Extension
1
2
10-15 reps
6-8 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
2
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Hip Thrust (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
4
Glute Med Kickback
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
5A
Hip Abductor (Machine)
2
AMRAP
RPE 9
5B
Hip Adductor (Machine)
2
AMRAP
RPE 9
6
Leg Extension
1
2
10-15 reps
6-8 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
2
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Hip Thrust (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
4
Glute Med Kickback
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
5A
Hip Abductor (Machine)
2
AMRAP
RPE 9
5B
Hip Adductor (Machine)
2
AMRAP
RPE 9
6
Leg Extension
1
2
10-15 reps
6-8 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
2
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Hip Thrust (Dumbbell)
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
4
Glute Med Kickback
1
2
10-15 reps
8-12 reps
RPE 6
RPE 9
5A
Hip Abductor (Machine)
2
AMRAP
RPE 9
5B
Hip Adductor (Machine)
2
AMRAP
RPE 9
6
Leg Extension
1
2
10-15 reps
6-8 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10-15 reps
4-6 reps
RPE 6
RPE 9
2
Pull-Up (Assisted)
1
2
8-10 reps
5-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Face Pull
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Back Extension (Weighted)
1
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10-15 reps
4-6 reps
RPE 6
RPE 9
2
Pull-Up (Assisted)
1
2
8-10 reps
5-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Face Pull
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Back Extension (Weighted)
1
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10-15 reps
4-6 reps
RPE 6
RPE 9
2
Pull-Up (Assisted)
1
2
8-10 reps
5-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Face Pull
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Back Extension (Weighted)
1
15-20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10-15 reps
4-6 reps
RPE 6
RPE 9
2
Pull-Up (Assisted)
1
2
8-10 reps
5-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
10-12 reps
5-8 reps
RPE 6
RPE 9
4
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Face Pull
1
2
10-15 reps
8-10 reps
RPE 6
RPE 9
6
Back Extension (Weighted)
1
15-20 reps
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-12 Reps
4-8 Reps
@6
@9
2
Back Extension (Weighted)
1 Set
15-20 Reps
@5
3
Knee Raise (Captain's Chair)
3 Sets
AMRAP
@10
4
Glute Kickback (Cable)
1 Set
2 Sets
10-15 Reps
6-10 Reps
@6
@9
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10-12 Reps
6-8 Reps
@6
@9
6
calf extension machine
1 Set
2 Sets
15-20 Reps
10-15 Reps
@6
@9
7
Seated Hamstring Curl
1 Set
2 Sets
10-15 Reps
6-8 Reps
@6
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
4 Reps
@6
@9
2
Inverted Row
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Knee Raise (Captain's Chair)
3 Sets
AMRAP
@10
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
5-8 Reps
@6
@9
6
Tricep Extension (Dumbbell)
1 Set
2 Sets
10-12 Reps
5-8 Reps
@6
@9
Day 3
1
Squat (Barbell)
1 Set
2 Sets
10-12 Reps
5-8 Reps
@6
@9
2
Knee Raise (Captain's Chair)
3 Sets
AMRAP
@10
3
Hip Thrust (Dumbbell)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@9
4
Glute Med Kickback
1 Set
2 Sets
10-15 Reps
8-12 Reps
@6
@9
5A
Hip Abductor (Machine)
2 Sets
AMRAP
@9
5B
Hip Adductor (Machine)
2 Sets
AMRAP
@9
6
Leg Extension
1 Set
2 Sets
10-15 Reps
6-8 Reps
@6
@9
Day 4
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10-15 Reps
4-6 Reps
@6
@9
2
Pull-Up (Assisted)
1 Set
2 Sets
8-10 Reps
5-8 Reps
@6
@9
3
Lat Pulldown
1 Set
2 Sets
10-12 Reps
5-8 Reps
@6
@9
4
Knee Raise (Captain's Chair)
3 Sets
AMRAP
@10
5
Face Pull
1 Set
2 Sets
10-15 Reps
8-10 Reps
@6
@9
6
Back Extension (Weighted)
1 Set
15-20 Reps
@5