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Wedding Dress Physique

by Rahul Bhatt
8 athletes joined

Program Description

Pure bodybuilding program I have built for my girlfriend. It follows a basic linear periodisation as well as double and dynamic double progression to drive progressive overload. Get the dream Wonder Woman like physique, with an hourglass shape without the need to cut calories. If anything I’d suggest a slight surplus to build your lats, glutes and shoulders optimally. If you think you want to get slightly leaner first, you can go for a cut while running the program to minimise muscle loss and then run another cycle of this on a surplus. Recommended training schedule: Monday: Train Tuesday: Rest Wednesday: Rest Thursday : Train Friday : Rest Saturday : Train Sunday: Rest

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 04, 2024 06:41
  • Last Edited
    Jan 15, 2025 12:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Overhead Tricep Extension (Cable)
2
6-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7
RPE 6
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7
RPE 6
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7
RPE 6
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7
RPE 6
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 7
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8-10 reps
-
1B
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
2
Push Up
3
AMRAP
-
3
Sit Up
3
-
4
Hammer Curl
1
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 6
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
RPE 7
2
Bent Over Row (Barbell)
2
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 8
2
Bent Over Row (Barbell)
3
-
3
Lat Pulldown
3
10-12 reps
-
4
Split Squat (Bodyweight)
2
12-20 reps
-
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1A
Seated Row (Cable)
3 Sets
8-10 Reps
-
1B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7
@6
2
Push Up
3 Sets
AMRAP
-
3
Sit Up
3 Sets
-
4
Hammer Curl
1 Set
12-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
10-15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Bent Over Row (Barbell)
2 Sets
-
3
Lat Pulldown
3 Sets
10-12 Reps
-
4
Split Squat (Bodyweight)
2 Sets
12-20 Reps
-
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
6
Leg Raise (Captain's Chair)
3 Sets
-