The Female Gaze
Kallos Eternal – Forge the Form of Venus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Bodyweight) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Romanian Deadlift (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 4 | Glute Kickback (Cable) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 5 | Hip Abductor (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Calf Raise (Leg Press) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 1 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Tricep Pushdown (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Overhead Tricep Extension (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| Superset | |||
| 6A | Plank | 1 | 0.5–1 min |
| 1 | 0.5–1 min | ||
| 1 | 0.5–1 min | ||
| 6B | Side Plank | 1 | 0.5–1 min |
| 1 | 0.5–1 min | ||
| 1 | 0.5–1 min | ||
| 7 | Bicycle Crunch | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 2 | Lying Leg Raise | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 3 | Squat (Bodyweight) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 4 | Pull-Up (Assisted) | 1 | 8–10 reps |
| 5 | Walk | 1 | 40 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Walking Lunge (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Glute Bridge (Dumbbell) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Leg Press | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Hip Adductor (Machine) | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 6 | Hanging Leg Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Seated Row (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Face Pull | 1 | 15–20 reps |
| 1 | 15–20 reps | ||
| 1 | 15–20 reps | ||
| 4 | Dumbbell Row | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Russian Twist (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Pallof Press | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dumbbell Thrusters | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 2 | Step-Up (Weighted) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Wood Chop | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 4 | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Tricep Dip (Bodyweight) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 6 | Mountain Climber | 1 | 0.5–1 min |
| 1 | 0.5–1 min | ||
| 1 | 0.5–1 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Female Gaze is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Female Gaze is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Female Gaze is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
