logo
BoostcampPNG

Hourglass Shape Program

by Renee M
3 athletes joined

Program Description

The program is designed to help strengthen and grow to sculpt to a hourglass shape building up your shoulders, back, and glutes

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 12, 2024 01:46
  • Last Edited
    Feb 09, 2025 08:03
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Curtsy Lunge (Cable)
3
10 reps
RPE 8
6
Pull Through (Cable)
3
8 reps
RPE 9
7
Glute Kickback (Cable)
3
10 reps
RPE 9
8
Stair Master
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
RPE 6
3
Upright Row (Cable)
1
20 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 8
6
Front Raise
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
8
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
9
Bench Press (Dumbbell)
3
12 reps
RPE 8
10
Chest Fly (Dumbbell)
3
12 reps
RPE 8
11
Push Up (Knees)
3
10 reps
RPE 9
12
Dip (Bodyweight)
3
10 reps
RPE 8
13
500m Row
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
10 mins
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10 reps
RPE 9
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
20 reps
RPE 6
2
Around The World
1
20 reps
-
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Straight Arm Pulldown
3
10 reps
RPE 9
7
Bent Over Row (Barbell)
3
10 reps
RPE 8
8
Hyperextension
2
8 reps
RPE 6
9
Hammer Curl (Cable)
3
12 reps
RPE 9
10
Hammer Curl
3
10 reps
RPE 9
11
500m Row
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
2
Goblet Squat
3
12 reps
RPE 8
3
Jump Squat
3
15 reps
RPE 8
4
Jump Switch Lunge
3
15 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Jump Switch Lunge
3
15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
8
Kettlebell Swing
3
15 reps
RPE 8
9
Stair Master
1
15 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Light Jog
1 Set
10 mins
@6
2
Hip Thrust (Machine)
3 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
5
Curtsy Lunge (Cable)
3 Sets
10 Reps
@8
6
Pull Through (Cable)
3 Sets
8 Reps
@9
7
Glute Kickback (Cable)
3 Sets
10 Reps
@9
8
Stair Master
1 Set
15 mins
@10
Day 5
1
Light Jog
1 Set
10 mins
@6
2
Goblet Squat
3 Sets
12 Reps
@8
3
Jump Squat
3 Sets
15 Reps
@8
4
Jump Switch Lunge
3 Sets
15 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
6
Jump Switch Lunge
3 Sets
15 Reps
@8
7
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
8
Kettlebell Swing
3 Sets
15 Reps
@8
9
Stair Master
1 Set
15 mins
@8
Day 3
1
Stair Master
1 Set
10 mins
@6
2
Squat (Barbell)
3 Sets
12 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
10 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
7
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Band Pull Apart
1 Set
20 Reps
@6
2
Around The World
1 Set
20 Reps
@6
3
Upright Row (Cable)
1 Set
20 Reps
@6
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@8
6
Front Raise
3 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
9
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
10
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
11
Push Up (Knees)
3 Sets
10 Reps
@9
12
Dip (Bodyweight)
3 Sets
10 Reps
@8
13
500m Row
1 Set
10 mins
@8
Day 4
1
Band Pull Apart
1 Set
20 Reps
@6
2
Around The World
1 Set
20 Reps
-
3
Pull-Up (Assisted)
2 Sets
10 Reps
@6
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
5
Seated Row (Cable)
3 Sets
10 Reps
@9
6
Straight Arm Pulldown
3 Sets
10 Reps
@9
7
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
8
Hyperextension
2 Sets
8 Reps
@6
9
Hammer Curl (Cable)
3 Sets
12 Reps
@9
10
Hammer Curl
3 Sets
10 Reps
@9
11
500m Row
1 Set
10 mins
@8