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BoostcampPNG

Year One Challenge for Women (Phase 1)

by Chrissy P.
9 athletes joined

Program Description

This novice, friendly training program is designed to help you gain muscle and lose body fat. 

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2025 02:02
  • Last Edited
    Feb 19, 2025 07:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Hip Thrust (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
@3
@7
2
Leg Press
3 Sets
6 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@3
@7
2
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@3
@7
2
Dumbbell Row
3 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
6 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@4
@7
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@7
3
Reverse Pec Deck
3 Sets
6 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@4
@7
2
Lunge (Dumbbell)
3 Sets
6 Reps
@7
3
Leg Curl
3 Sets
6 Reps
@7
4
Glute Kickback
3 Sets
6 Reps
@7