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Curvy Body Saves The Day

by Alaska Evaporada
28 athletes joined

Program Description

In the quest for a stronger and well-sculpted physique, exercise plays an undeniable role. While conventional wisdom often advocates for a single daily workout, emerging fitness strategies suggest that exercising three times a day could be highly beneficial for enhancing physical strength and achieving a sculpted body. This approach, though intensive, can offer unique advantages when executed properly.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 14, 2024 10:50
  • Last Edited
    Sep 02, 2025 01:59

Summary

Transform your physique with the **Curvy Body Saves The Day** program, a dynamic 5-week journey designed for those looking to sculpt and strengthen their curves. Committing just three days a week, you'll engage in targeted exercises like hip thrusts, Romanian deadlifts, and squats, all tailored to enhance your glutes, legs, and upper body. This program is perfect for at-home workouts, requiring minimal equipment while maximizing results. Get ready to embrace your strength and redefine your body!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.4%
Quadriceps
14.5%
Hamstrings
13.4%
Lats
6.5%
Abs
5.4%
Lower Back
5.4%
Middle Delts
5.4%
Upper Back
5.4%
Adductors
5.4%
Front Delts
4.8%
Chest
4.8%
Biceps
4.8%
Triceps
3.8%
Rear Delts
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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)
2
1
8 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9.5
RPE 9.5
4
Overhead Press (Barbell)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9.5
RPE 9.5
4
Overhead Press (Barbell)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9.5
RPE 9.5
4
Overhead Press (Barbell)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9.5
RPE 9.5
4
Overhead Press (Barbell)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Squat (Barbell)
2
1
5 reps
8 reps
RPE 9.5
RPE 9.5
4
Overhead Press (Barbell)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
6
Dumbbell Bench Pullover
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
3
Sumo Squat
2
1
10 reps
13 reps
RPE 8
RPE 8
4
Bench Press (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
3
Sumo Squat
2
1
10 reps
13 reps
RPE 8
RPE 8
4
Bench Press (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
3
Sumo Squat
2
1
10 reps
13 reps
RPE 8
RPE 8
4
Bench Press (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
3
Sumo Squat
2
1
10 reps
13 reps
RPE 8
RPE 8
4
Bench Press (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
3
Sumo Squat
2
1
10 reps
13 reps
RPE 8
RPE 8
4
Bench Press (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
5 reps
8 reps
RPE 10
RPE 10
3
Sumo Squat
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
5 reps
8 reps
RPE 10
RPE 10
3
Sumo Squat
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
5 reps
8 reps
RPE 10
RPE 10
3
Sumo Squat
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
5 reps
8 reps
RPE 10
RPE 10
3
Sumo Squat
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
5 reps
8 reps
RPE 10
RPE 10
3
Sumo Squat
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Squat (Barbell)
2 Sets
1 Set
5 Reps
8 Reps
@9.5
@9.5
4
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@7.5
@7.5
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@10
@10
6
Dumbbell Bench Pullover
2 Sets
1 Set
8 Reps
10 Reps
@7.5
@7.5
Day 2
1
Hip Thrust (Barbell)
2 Sets
1 Set
10 Reps
15 Reps
@8
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@10
@10
3
Sumo Squat
2 Sets
1 Set
10 Reps
13 Reps
@8
@8
4
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
5 Reps
8 Reps
@10
@10
3
Sumo Squat
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8