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Curvy Body Saves The Day

by Alaska Evaporada
27 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
    Jun 17, 2025 11:29
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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)
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