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BoostcampPNG

Women's Bodybuilding Program

by Solaiman Nawab
6 athletes joined

Program Description

A program for my pookie wookie

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 03:09
  • Last Edited
    Dec 12, 2024 01:57
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-10 Reps
@7-9
2A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@7-8
2B
Hammer Curl
4 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@10
4A
Decline Crunch (Weighted)
4 Sets
12-15 Reps
@10
4B
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Lat Pulldown
4 Sets
10-15 Reps
@10
2B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
15-20 Reps
@10
4A
Hip Thrust (Barbell)
4 Sets
12-15 Reps
@10
4B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
Day 3
1
Lunge (Dumbbell)
4 Sets
10-15 Reps
@10
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
1 Arm Dumbbell Row
3 Sets
8-12 Reps
@10
3A
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@10
3B
Standing Calf Raise
4 Sets
12-15 Reps
@10