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BoostcampPNG

Tijy waist 3 hours chloe ting real

by Chloe ting real

Program Description

Tiny waist 3 hours chloe ting real

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 04, 2025 12:50
  • Last Edited
    Jul 30, 2025 06:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
-
2
T-Bar Row
3
-
3
Incline Bench Press (Barbell)
3
-
4
Chest Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Calf Raise (Machine)
2
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Lateral Raise (Cable)
2
-
3
Rear Delt Fly (Machine)
3
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
JM Press (Smith Machine)
2
-
7
Tricep Pushdown (Cable)
3
-
Week 1
1 / 10 Weeks
Day 1
1
Shoulder Press (Machine)
3 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
4
Bayesian Curl
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Leg Extension
2 Sets
-
2
Seated Hamstring Curl
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
Day 3
1
Wide Grip Pull-Up
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Incline Bench Press (Barbell)
3 Sets
-
4
Chest Fly (Machine)
2 Sets
-
Day 4
1
Leg Extension
2 Sets
-
2
Seated Hamstring Curl
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
Day 5
1
Shoulder Press (Machine)
3 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Rear Delt Fly (Machine)
3 Sets
-
4
Bayesian Curl
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
JM Press (Smith Machine)
2 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-