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EZ Gainz (woman)

by Shezi
67 athletes joined
5.0
(1 rating)

Program Description

Gaining muscle 💪 with minimal time investment. Tips/ explanations: -Each workout is designed going from lower body (1 exercise for glutes, quads, hamstrings) to upper body and then upper limbs. - Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. - 3x8-10 means you do 3 sets within the rep range of 8-10. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example hipthrust 3x6-8, if you get 10,9,9 go up.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 14, 2024 01:13
  • Last Edited
    Feb 13, 2025 12:54
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Hamstring Curl
2
8-10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
9
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Hamstring Curl
2
12-15 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Cable)
2
10-12 reps
RPE 10
9
Cable Rear Delt Fly
2
10-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@9
@10
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
12-15 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
5
Lat Pulldown
2 Sets
8-10 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
9
Cable Rear Delt Fly
2 Sets
10-12 Reps
@10
Day 1
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Hamstring Curl
2 Sets
8-10 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
9
Face Pull
2 Sets
12-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Yosemite R.Age 31, Woman
8 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
👍🏼