Em’s Anime Fit Girl Workout
Transform into your strongest self with Em's Anime Fit Girl Workout—sculpt your body and unleash your power in just 12 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 5 reps | @7 |
| 2 | Leg Press | 4 | 10–12 reps | @6.5 |
| 3 | Hack Squat | 3 | 10 reps | @6.5 |
| 4 | Leg Extension | 3 | 12–15 reps | @7 |
| 5 | Hip Abductor (Machine) | 3 | 15–20 reps | @7.5 |
| 6 | Glute Kickback (Cable) | 3 | 12–15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 8 reps | @7 |
| 2 | Barbell Row | 4 | 8–10 reps | @7 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @7.5 |
| 4 | Reverse Pec Deck | 3 | 12–15 reps | @6.5 |
| 5 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @6.5 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @7 |
| 7 | Lateral Raise (Dumbbell) | 2 | 20 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3–5 reps | @8 |
| 2 | Hip Thrust (Barbell) | 4 | 6–8 reps | @7.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7 |
| 4 | Back Extension | 3 | 12–15 reps | @6.5 |
| 5 | Leg Curl | 3 | 12–15 reps | @7 |
| 6 | Hip Adductor (Machine) | 2 | 15 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–6 reps | @6.5 |
| 2 | Arnold Press | 3 | 8–10 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 4 | 12–20 reps | @8 |
| 5 | Straight Arm Pulldown | 3 | 12–15 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @7.5 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Em’s Anime Fit Girl Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Em’s Anime Fit Girl Workout is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Em’s Anime Fit Girl Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
