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BoostcampPNG

Trans femme

by Jacob Kincer
5 athletes joined

Program Description

Minecraft

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 12:11
  • Last Edited
    Nov 05, 2024 11:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 8
6
Side Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Standing Pullover (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Hip Adductor (Machine)
3
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
V-Squat
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Leg Curl
4 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@8
6
Side Plank
1 Set
1 mins
@8
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
2
Hip Adductor (Machine)
3 Sets
15 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
Day 5
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
3
Plank
3 Sets
1 mins
@8
4
V-Squat
3 Sets
12 Reps
@8