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BoostcampPNG

For the girls!

by Tamlen Darga
15 athletes joined

Program Description

Gain strength, lose fat, gain muscle. Lower, upper, pull, lower

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2024 01:57
  • Last Edited
    Jan 31, 2025 10:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
10-30 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-