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BoostcampPNG

Carve The Lines

by Mahya Saeednejad

Program Description

This program is designed to build a lean, sculpted physique while maintaining strength, with a focus on developing visible definition in the shoulders, core, and lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 09:32
  • Last Edited
    Mar 18, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.7%
Triceps
13.9%
Front Delts
11.1%
Rear Delts
11.1%
Abs
8.3%
Middle Delts
8.3%
Lats
8.3%
Chest
5.6%
Biceps
5.6%
Glutes
2.8%
Quadriceps
2.8%
Forearms
2.8%
Hamstrings
1.4%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Push Up
3
8 reps
-
3
Face Pull
3
10 reps
-
4
Cable Crunch
3
10 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Wall Sit
3
2 mins
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Cable)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
8 reps
-
5
Hollow Body Crunch
3
1 mins
-
6
Pike Push Up
3
8 reps
-
7
Y Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Cable)
3
8 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Side Plank with Reach Through
3
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Wall Sit
1 Set
1 Set
1 Set
2 mins
2 mins
2 mins
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Squat (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hollow Body Crunch
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Pike Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Y Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Romanian Deadlift (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Side Plank with Reach Through
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-