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BoostcampPNG

Hourglass Weight lifting method

by null
13 athletes joined

Program Description

Weight training specially designed for females

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    110 minutes
  • Created
    Sep 21, 2024 09:47
  • Last Edited
    Feb 15, 2025 05:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
11 Reps
@7
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Hanging Toes To Bar
3 Sets
8 Reps
@6
4
Front Squat (Paused)
3 Sets
12 Reps
@6.5
5
Seated Calf Raise
3 Sets
10 Reps
@7
Day 2
1
Lat Pulldown (Neutral Grip)
5 Sets
8 Reps
@7
2
Face Pull
3 Sets
15 Reps
@7
3
Good Morning
4 Sets
6 Reps
@7
4
Front Raise
4 Sets
10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@8
@9
@10
@10
@9
@8
@7
@6
2
Bicep Curl (Barbell)
3 Sets
7 Reps
@6.5
3
Wrist Curls
3 Sets
5 Reps
@6
4
V-Up
3 Sets
10 Reps
@6
5
Windshield Wipers
3 Sets
8 Reps
@6
6
Knee Raise (Captain's Chair)
3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6 Reps
@6
3
Bent Over Row (Dumbbell)
3 Sets
4 Sets
8 Reps
6 Reps
@7
@7
4
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
Day 5
1
Hip Thrust (Barbell)
4 Sets
11 Reps
@7
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Hanging Toes To Bar
3 Sets
8 Reps
@6
4
Front Squat (Paused)
3 Sets
12 Reps
@6.5
5
Seated Calf Raise
3 Sets
10 Reps
@7