logo
BoostcampPNG

Kitty Warrior

by Drew M.
1 athletes joined

Program Description

Building a fierce, feminine figure using resourcefulness from my top secret home base/weaponry/intelligence agency.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 07, 2024 03:45
  • Last Edited
    Feb 12, 2025 10:31
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10-20 reps
-
2
Sissy Squat
3
AMRAP
-
3
Push Up
3
4-8 reps
-
4
Superman
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
-
2
Inverted Row
3
AMRAP
-
3
Hammer Curl
3
10-15 reps
-
4
French Press
3
10-15 reps
-
5
Bulgarian Split Squat (Bodyweight)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10-20 reps
-
2
Goblet Squat
3
6-10 reps
-
3
Push Up (Knees)
3
AMRAP
-
4
Dead Hang
2
1-2 mins
-
5
Lying Leg Raise
3
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Glute Bridge (Bodyweight)
3 Sets
10-20 Reps
-
2
Sissy Squat
3 Sets
AMRAP
-
3
Push Up
3 Sets
4-8 Reps
-
4
Superman
3 Sets
1 mins
-
Day 2
1
Push Up (Incline)
3 Sets
AMRAP
-
2
Inverted Row
3 Sets
AMRAP
-
3
Hammer Curl
3 Sets
10-15 Reps
-
4
French Press
3 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Bodyweight)
3 Sets
4-8 Reps
-
Day 3
1
Single Leg Romanian Deadlift
3 Sets
10-20 Reps
-
2
Goblet Squat
3 Sets
6-10 Reps
-
3
Push Up (Knees)
3 Sets
AMRAP
-
4
Dead Hang
2 Sets
1-2 mins
-
5
Lying Leg Raise
3 Sets
AMRAP
-