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BoostcampPNG

girl body

by Youcef Chi
7 athletes joined

Program Description

You become bigger

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2024 01:54
  • Last Edited
    Jan 21, 2025 04:55
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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
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Seated Overhead Press (Dumbbell)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Wide-Grip Row (Cable)
3 Sets
-
3
Face Pull
2 Sets
-
4
Bicep Curl (Dumbbell)
2 Sets
-
5
Hammer Curl
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
1 Set
-
3
Glute Kickback (Cable)
3 Sets
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Seated Calf Raise
3 Sets
-