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Girl 3 day

by Olle W.
11 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 03, 2025 11:56
  • Last Edited
    Feb 21, 2025 03:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7
Lying Leg Raise
4
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Barbell Row
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Barbell Row
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Seated Row (Cable)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Trappa
1 Set
5 mins
-
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
4 Sets
12-15 Reps
@9
6
Leg Extension
3 Sets
12-15 Reps
@9
7
Lying Leg Raise
4 Sets
15-30 Reps
@9
Day 3
1
Squat (Smith Machine)
4 Sets
6-10 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12-14 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
4 Sets
15-30 Reps
@9