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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.
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Abs
11.4%
Upper Back
10%
Quadriceps
9.3%
Hamstrings
9.1%
Lats
7.9%
Triceps
7.2%
Lower Back
6.5%
Biceps
5.2%
Front Delts
5.2%
Middle Delts
4.1%
Calves
3.5%
Rear Delts
3.5%
Forearms
2.1%
Adductors
1.4%
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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
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