logo
BoostcampPNG

Girlfriend Gym Era

by FranticFit
2 athletes joined

Program Description

To Achieve 1 Push-up, build bigger glutes (aesthetics ofc), feel stronger and healthier !

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2024 11:31
  • Last Edited
    Feb 05, 2025 07:07
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Week 1
1 / 5 Weeks
Day 1
1
Chest Press (Machine)
5 Sets
8 Reps
@6-8
2
Shoulder Press (Machine)
2 Sets
6 Reps
@7-9
3
Seated Row (Machine)
3 Sets
10 Reps
@6.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@6-8
6
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@8-10
7
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
Day 2
1
Leg Extension
3 Sets
8-12 Reps
@6.5
2
Leg Press
3 Sets
8-12 Reps
@6.5
3
Glute Bridge (Dumbbell)
5 Sets
8 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@6.5
6
Lat Pulldown
1 Set
10 Reps
@6.5