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WONDERFUL STRONG WOMAN

by Mayelo Gonzalez
7 athletes joined

Program Description

Bienvenida al programa "Wonderful Strong Woman"! Durante las próximas cuatro semanas, te embarcarás en un viaje transformador enfocado en optimizar tu fuerza, mejorar la salud ósea y prevención de patologías como resistencia a la insulina, todo mientras desarrollas masa muscular (si se lleva acompañado de una alimentación en super habit calórico). cada semana esta enfocada en desarrollar como musculos objetivos las piernas y brazos. La distribución de entrenamiento esta dividida en 4 dias full bodys dividida en anterior y posterior. Fortalecerás tu musculatura y mejorarás tu bienestar general. Recuerda, cada repetición cuenta y cada esfuerzo te acerca a ser la versión más fuerte y saludable de ti misma. ¡Juntos, lograremos tus metas! bienvenida a la comunidad STRONG BODIES

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 03, 2024 05:59
  • Last Edited
    Feb 17, 2025 04:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
12-15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
12-20 Reps
@7-9
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Leg Curl
2 Sets
10-12 Reps
@5-7
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Press
2 Sets
5-10 Reps
@6-8
7
Leg Extension
3 Sets
15-20 Reps
@8-10
8
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6-8
9
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6-8
10
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7-9
11
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7-9
Day 3
1
Straight Leg Calf Raise
2 Sets
12-15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
12-20 Reps
@7-9
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Leg Curl
2 Sets
10-12 Reps
@5-7
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Press
2 Sets
5-10 Reps
@6-8
7
Leg Extension
3 Sets
15-20 Reps
@8-10
8
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6-8
9
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6-8
10
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7-9
11
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7-9
Day 4
1
Seated Calf Raise
2 Sets
12-15 Reps
@7-9
2
Wood Chop
2 Sets
10-15 Reps
@6-8
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Curl
3 Sets
10-15 Reps
@8
7
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@6-8
8
Seated Row (Machine)
2 Sets
8-12 Reps
@8
9
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8
10
Face Pull
2 Sets
12-15 Reps
@8
11
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@8
12
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@7
Day 2
1
Seated Calf Raise
2 Sets
12-15 Reps
@7-9
2
Wood Chop
2 Sets
10-15 Reps
@6-8
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Curl
3 Sets
10-15 Reps
@8
7
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@6-8
8
Seated Row (Machine)
2 Sets
8-12 Reps
@8
9
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8
10
Face Pull
2 Sets
12-15 Reps
@8
11
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@8
12
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@7
13
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@7-9