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Woman’s 3 day program

by Catarina Moniz
1 athletes joined

Program Description

NOTE: for the first exercise each day perform 2-3 warm up sets.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 01:59
  • Last Edited
    Feb 21, 2025 10:29
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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
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Face Pull
2
12-15 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Split Squat (Dumbbell)
3
10-12 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
4 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
4
Hamstring Curl
3 Sets
12-15 Reps
-
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-10 Reps
-
4
Face Pull
2 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
-