Program Description
Tiny waist 3 hours chloe ting real
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout100 minutes
- CreatedJul 04, 2025 12:50
- Last EditedAug 03, 2025 03:22
Summary
Transform your physique with the Tijy Waist program, a comprehensive 10-week journey designed to sculpt your upper and lower body. Committing to five days a week, you'll engage in a variety of targeted exercises, from shoulder presses to leg extensions, utilizing full gym equipment for optimal results. Each session is crafted to enhance strength and definition, ensuring you stay motivated and challenged throughout your fitness journey. Get ready to push your limits and achieve a waistline that reflects your hard work!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
10.3%
Middle Delts
9.9%
Front Delts
9.7%
Upper Back
8.9%
Rear Delts
6.8%
Abs
6%
Lats
5.4%
Chest
5%
Quadriceps
4%
Hamstrings
4%
Abductors
4%
Adductors
4%
Calves
4%
Glutes
3.2%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl2 Sets
-
5
Hammer Curl (Dumbbell)2 Sets
-
6
JM Press (Smith Machine)2 Sets
-
7
Tricep Pushdown (Cable)3 Sets
-
Day 2
1
Leg Extension2 Sets
-
2
Seated Hamstring Curl2 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-Up3 Sets
-
2
T-Bar Row3 Sets
-
3
Incline Bench Press (Barbell)3 Sets
-
4
Chest Fly (Machine)2 Sets
-
Day 4
1
Leg Extension2 Sets
-
2
Seated Hamstring Curl2 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 Curl2 Sets
-
5
Hammer Curl (Dumbbell)2 Sets
-
6
JM Press (Smith Machine)2 Sets
-
7
Tricep Pushdown (Cable)3 Sets
-