Get you're girl in the Gym

by h3n0ck

Program Description

This is a beginner training program that focuses on basic movements which can be great for building a foundation for anyone interested in bodybuilding and can easily be built upon as you progress. This program focuses on lower body, but doesn't neglect the rest of your physique.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
30 minutes
Created
Nov 09, 2025 06:22
Last Edited
Nov 09, 2025 06:27

Muscle Engagement

Front

Back

MuscleSet

Glutes

13.6%

Hamstrings

10.9%

Quadriceps

8.4%

Triceps

Abs

7.2%

Middle Delts

6.8%

Calves

6.8%

Biceps

6.6%

Lats

6.2%

Front Delts

6.2%

Lower Back

Upper Back

5.3%

Chest

3.9%

Adductors

2.3%

Rear Delts

0.8%

Forearms

0.8%

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 16

WEEK 17

WEEK 18

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 1

Squat (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Decline Crunch

Standing Calf Raise

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 2

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

Tricep Pushdown (Cable)

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 3

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

Standing Calf Raise

Day 2

Romanian Deadlift (Barbell)

3 Sets

Lat Pulldown

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Hip Thrust (Barbell)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Day 3

Lunge (Dumbbell)

4 Sets

Overhead Press (Dumbbell)

3 Sets

Dumbbell Row

3 Sets

Hyperextension

3 Sets

Standing Calf Raise

3 Sets

Day 1

Squat (Barbell)

4 Sets

Bench Press (Dumbbell)

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Decline Crunch

4 Sets

Standing Calf Raise

4 Sets