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Hot Girl Shit

by BarelyLifts
18 athletes joined

Program Description

Beginner or intermediate. Foundational exercises with a focus on hypertrophy to complement other sports such as cycling or running.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 10:54
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unleash your inner confidence with the "Hot Girl Shit" program, a dynamic 4-week journey designed to sculpt and strengthen your body. Committing just two days a week, you'll engage in targeted workouts featuring essential lifts like barbell hip thrusts and squats, alongside effective accessory movements. Each session is crafted to maximize muscle engagement and promote growth, ensuring you feel empowered and ready to conquer your fitness goals. Get ready to embrace your strength and redefine your limits!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3
Wide Grip Lat Pulldown
2
6 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
2
Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
4
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 8
2
Bench Press (Dumbbell)
2
6 reps
RPE 8
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
6 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
4
Tricep Pushdown (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
2
Bench Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
3
Seated Row (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8
4
Bicep Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@9
@8