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Ai Program

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Program Description

**Ai Program** is a dynamic 5-week workout plan designed to enhance your strength and build muscle through a focused regimen of compound lifts. Comprising 15 sessions, this program emphasizes heavy compound movements like the Hip Thrust, Sumo Deadlift, and Bulgarian Split Squat, ensuring you target key muscle groups effectively. With a mix of high-intensity sets and progressive overload, you'll push your limits and achieve noticeable results. Get ready to elevate your training and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 12:44
  • Last Edited
    Mar 18, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
35.3%
Hamstrings
21.6%
Quadriceps
18.4%
Abs
9.8%
Adductors
5.5%
Lower Back
4.3%
Abductors
3.7%
Upper Back
1.4%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Sumo Squat
4
8-10 reps
RPE 8-9
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Sumo Squat
4
8-10 reps
RPE 8-9
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Sumo Squat
4
8-10 reps
RPE 8-9
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Sumo Squat
4
8-10 reps
RPE 8-9
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Sumo Squat
2
8-10 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10-12 reps
RPE 7-8
2
Pull Through (Cable)
4
12-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
4
Hip abduction (cable)
3
15-20 reps
RPE 7
5
Prone Abduction
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10-12 reps
RPE 7-8
2
Pull Through (Cable)
4
12-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
4
Hip abduction (cable)
3
15-20 reps
RPE 7
5
Prone Abduction
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10-12 reps
RPE 7-8
2
Pull Through (Cable)
4
12-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
4
Hip abduction (cable)
3
15-20 reps
RPE 7
5
Prone Abduction
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
10-12 reps
RPE 7-8
2
Pull Through (Cable)
4
12-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
12 reps
RPE 7-8
4
Hip abduction (cable)
3
15-20 reps
RPE 7
5
Prone Abduction
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
10-12 reps
-
2
Pull Through (Cable)
2
12-15 reps
-
3
Reverse Lunge (Barbell)
2
12 reps
-
4
Hip abduction (cable)
2
15-20 reps
-
5
Prone Abduction
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15-20 reps
RPE 7
2
Single Leg Hip Thrust
4
20-25 reps
RPE 8
3
Glute Kickback (Cable)
3
20-25 reps
RPE 7
4
Step-Up (Weighted)
3
15 reps
RPE 7-8
5
Hip abduction (cable)
3
20-25 reps
RPE 6-7
6
Frog pumps (Banded)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15-20 reps
RPE 7
2
Single Leg Hip Thrust
4
20-25 reps
RPE 8
3
Glute Kickback (Cable)
3
20-25 reps
RPE 7
4
Step-Up (Weighted)
3
15 reps
RPE 7-8
5
Hip abduction (cable)
3
20-25 reps
RPE 6-7
6
Frog pumps (Banded)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15-20 reps
RPE 7
2
Single Leg Hip Thrust
4
20-25 reps
RPE 8
3
Glute Kickback (Cable)
3
20-25 reps
RPE 7
4
Step-Up (Weighted)
3
15 reps
RPE 7-8
5
Hip abduction (cable)
3
20-25 reps
RPE 6-7
6
Frog pumps (Banded)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
15-20 reps
RPE 7
2
Single Leg Hip Thrust
4
20-25 reps
RPE 8
3
Glute Kickback (Cable)
3
20-25 reps
RPE 7
4
Step-Up (Weighted)
3
15 reps
RPE 7-8
5
Hip abduction (cable)
3
20-25 reps
RPE 6-7
6
Frog pumps (Banded)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
15-20 reps
-
2
Single Leg Hip Thrust
2
20-25 reps
-
3
Glute Kickback (Cable)
2
20-25 reps
-
4
Step-Up (Weighted)
2
15 reps
-
5
Hip abduction (cable)
2
20-25 reps
-
6
Frog pumps (Banded)
1
30 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8
3
Sumo Squat
4 Sets
8-10 Reps
@8-9
4
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
10-12 Reps
@7-8
2
Pull Through (Cable)
4 Sets
12-15 Reps
@7
3
Reverse Lunge (Barbell)
3 Sets
12 Reps
@7-8
4
Hip abduction (cable)
3 Sets
15-20 Reps
@7
5
Prone Abduction
3 Sets
15-20 Reps
@6-7
Day 3
1
Squat (Smith Machine)
4 Sets
15-20 Reps
@7
2
Single Leg Hip Thrust
4 Sets
20-25 Reps
@8
3
Glute Kickback (Cable)
3 Sets
20-25 Reps
@7
4
Step-Up (Weighted)
3 Sets
15 Reps
@7-8
5
Hip abduction (cable)
3 Sets
20-25 Reps
@6-7
6
Frog pumps (Banded)
2 Sets
30 Reps
@8