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Hot Girl Workout

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Program Description

A comprehensive 6-week program designed to sculpt and strengthen your muscles through a balanced mix of resistance training. With 18 workouts spread across the week, each session lasts about 60 minutes, focusing on key muscle groups including glutes, arms, and core. This novice-friendly program utilizes a full gym setup, ensuring you have the tools needed to maximize your gains. Get ready to transform your physique and build a solid foundation for future fitness endeavors!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 03:40
  • Last Edited
    Nov 10, 2025 03:57
Muscle Engagement
Front
Back
MuscleSet
Abs
24.2%
Glutes
15%
Hamstrings
12.1%
Triceps
8.7%
Middle Delts
8.7%
Biceps
8.5%
Front Delts
5.1%
Quadriceps
4.3%
Abductors
4.3%
Forearms
3.9%
Lower Back
3.9%
Rear Delts
0.7%
Upper Back
0.7%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
15 reps
RPE 7.5
2
Decline Sit Up (Weighted)
3
15 reps
RPE 8
3
Hanging Knee Raise
3
12 reps
RPE 8
4
Ab Wheel
3
12 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7.5
6
Abs Crunch (Machine)
3
20 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
15 Reps
@7.5
5
Leg Curl
3 Sets
12 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
Day 2
1
Bicep Curl (Cable)
4 Sets
10 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Shoulder Press (Machine)
3 Sets
8 Reps
@8
5
Incline Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 3
1
Wood Chop
3 Sets
15 Reps
@7.5
2
Decline Sit Up (Weighted)
3 Sets
15 Reps
@8
3
Hanging Knee Raise
3 Sets
12 Reps
@8
4
Ab Wheel
3 Sets
12 Reps
@7.5
5
Side Plank
3 Sets
30 mins
@7.5
6
Abs Crunch (Machine)
3 Sets
20 Reps
@7