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Gym Girlie Gainz - Level One

by Rachel W.
52 athletes joined

Program Description

First Level of the Girlie Gainz Program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 12:07
  • Last Edited
    Jan 12, 2025 05:32
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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
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7