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BoostcampPNG

Hourglass Builder

by Shannon Lee Biagi

Program Description

Personalized plan

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 08, 2025 02:59
  • Last Edited
    Oct 08, 2025 03:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.9%
Quadriceps
12.1%
Hamstrings
10.8%
Triceps
7.5%
Lower Back
6.2%
Lats
5.4%
Upper Back
5.4%
Front Delts
5%
Biceps
4.6%
Abductors
4.6%
Middle Delts
4.2%
Chest
4.2%
Abs
3.9%
Calves
2.1%
Forearms
0.8%
Rear Delts
0.4%
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
+5 lbs
2
Hip Abductor (Machine)
3
10 reps
-
3
Glute Kickback (Cable)
6
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Shoulder Press (Machine)
3
10 reps
+5 lbs
7
Seated Row (Cable)
3
10 reps
-
8
Hack Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
6
10 reps
-
2
Tricep Extension (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Leg Press
3
8 reps
-
6
Calf Raise (Leg Press)
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
6
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Dumbbell)
3
10 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
5
Back Extension
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Romanian Deadlift (Dumbbell)
3
10 reps
-
8
Plank (Weighted)
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
7
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
2
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Plank (Weighted)
1 Set
2 mins
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Plank (Weighted)
1 Set
2 mins
-