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BoostcampPNG

Waist Management

by Jason Long
1 athletes joined

Program Description

Lookin' 2 get that hot summer bod? Lookin' 2 get in shape quick? Well look away because this isn't it. This is a beginner's program to help you jumpstart your love for the fitness journey and a healthier lifestyle. Keep in mind, the gym is only half of the work you put in. The other half is dieting. So enjoy this beginner's program to help guide you into weight lifting and getting fit.

Program Overview

  • Level
    Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 25, 2026 04:10
  • Last Edited
    Mar 25, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Abs
14.8%
Triceps
9.1%
Front Delts
9.1%
Hamstrings
8%
Glutes
8%
Upper Back
8%
Chest
6.8%
Quadriceps
6.8%
Biceps
6.8%
Lats
4.6%
Middle Delts
4.6%
Rear Delts
3.4%
Cardio
3%
Lower Back
2.3%
Forearms
2.3%
Abductors
1.1%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
70%
2
Chest Fly (Cable)
3
10 reps
70%
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
70%
4
Push Up (Knees)
3
10 reps
-
5
Treadmill
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
70%
2
Hamstring Curl
3
12 reps
70%
3
Leg Press
3
12 reps
70%
4
Goblet Squat
3
10 reps
65%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
70%
2
Bicep Curl (EZ Bar)
3
12 reps
60%
3
Seated Row (Cable)
3
10 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
70%
5
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Decline Sit Up (Bodyweight)
3
8 reps
-
3
Leg Raise (Captain's Chair)
3
8 reps
-
4
Mountain Climber
3
1 mins
-
5
Russian Twist (Dumbbell)
3
15 reps
-
6
Glute Bridge (Bodyweight)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
70%
2
Lateral Raise (Dumbbell)
3
10 reps
65%
3
Rear Delt Fly (Cable)
3
10 reps
65%
4
Shrug (Dumbbell)
3
15 reps
70%
5
Cardio
1
20-30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
70%
70%
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
70%
70%
4
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Treadmill
1 Set
10-15 mins
-
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
70%
70%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
70%
70%
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
70%
70%
70%
4
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
5
Cardio
1 Set
10-15 mins
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
60%
60%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
5
Cardio
1 Set
10-15 mins
-
Day 4
1
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
5
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
70%
70%
70%
5
Cardio
1 Set
20-30 mins
-