logo
BoostcampPNG

Women hourglass

by Bankai A.
450 athletes joined

Program Description

For women who wants the hourglass physique

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 10, 2024 10:14
  • Last Edited
    Jun 22, 2025 12:53

Summary

Transform your physique with the Women Hourglass program, a comprehensive 6-week journey designed to sculpt and define your curves. Committing to six days a week, you'll engage in targeted workouts focusing on legs, glutes, abs, and upper body strength. Each session is packed with effective exercises like barbell hip thrusts and cable crunches, ensuring you build strength while enhancing your hourglass shape. Get ready to feel empowered and see real results as you embrace this dynamic training plan!
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
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
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Single Leg Hip Thrust
3
8-12 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
-
4
Hyperextension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Tricep Kickback
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Pullover (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Hyperextension
3
10-15 reps
RPE 8
5
Leg Extension
3
10-20 reps
-
6
Lying Leg Raise
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
2
Single Leg Hip Thrust
3 Sets
8-12 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
-
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
10-20 Reps
-
Day 6
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Hyperextension
3 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-20 Reps
-
6
Lying Leg Raise
3 Sets
8-12 Reps
-
Day 5
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
-