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Workout Plan BC She Said No 😭🥀
Intermediate–AdvancedFree

Workout Plan BC She Said No 😭🥀

Dang she say no - see yall at the gym fr. Jk but this is a pretty good program with stuff I think works for me, only 5 days too!

urlocalbaker
urlocalbaker· Nov 2025
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Athletics, Muscle, Women's, Strength
Equipment
Full Gym
Session length
50 min
This program splits up the different muscle groups to optimize growth of each in a specified manner. I would have done four days, but it would have taken forever in there gym each day, this I feel is much more manageable. Good for really anyone from a beginner to an expert, just be sure to watch your form and get lots of rest (and 150+ min moderate cardio!) please! You can do this 5 days in a row, or take a day off in between.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
10.5%
Middle Delts
10.4%
Front Delts
10.4%
Upper Back
9.8%
Biceps
9.6%
Forearms
8.2%
Chest
7.5%
Lats
6.6%
Quadriceps
5.9%
Rear Delts
4.7%
Hamstrings
4.4%
Abs
3.6%
Adductors
3.3%
Glutes
2%
Calves
1.9%
Lower Back
0.6%
Abductors
0.6%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Incline Bench Press (Smith Machine)16–10 reps@8
16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
2Chest Fly (Machine)16–10 reps@9
16–10 reps@9.5
16–10 reps@10
3Shoulder Press (Machine)16–8 reps@8
16–8 reps@8.5
16–8 reps@9
16–8 reps@9.5
4Skull Crusher (Dumbbell)16–10 reps@8
16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
5V-Handle Tricep Pushdown (Cable)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
6Lateral Raise (Machine)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
#ExerciseSetsRepsIntensity
1Pull-Up (Weighted)16–10 reps@9
16–10 reps@9.5
16–10 reps@10
2T-Bar Row16–8 reps@8.5
16–8 reps@9
16–8 reps@9.5
3Seated Row (Cable)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
4Rear Delt Fly (Machine)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
5Incline Curl (Dumbbell)16–10 reps@8
16–10 reps@8.5
16–10 reps@9.5
16–10 reps@10
6Hammer Curl (Dumbbell)16–10 reps@8
16–10 reps@8.5
16–10 reps@9.5
16–10 reps@10
7Wrist Curls16–10 reps@8
16–10 reps@9
16–10 reps@10
8Reverse Wrist Curl (Dumbbell)16–10 reps@7.5
16–10 reps@8
16–10 reps@9
9Supinated Side Pressure Curls16–10 reps@8
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
#ExerciseSetsRepsIntensity
1Leg Press (45 Degrees)16–8 reps@9
16–8 reps@9.5
16–8 reps@10
2Trap Bar Deadlift16–8 reps@8.5
16–8 reps@9
16–8 reps@9.5
3Hip Adductor (Machine)16–10 reps@8
16–10 reps@8.5
16–10 reps@9.5
16–10 reps@10
4Leg Extension18–12 reps@8
18–12 reps@8.5
18–12 reps@9
18–12 reps@9.5
5Lying Leg Curl18–12 reps@8
18–12 reps@8.5
18–12 reps@9
18–12 reps@9.5
6Calf Raise (Leg Press)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
7Abs Crunch (Machine)145 sec@8.5
145 sec@9
145 sec@9.5
145 sec@10
#ExerciseSetsRepsIntensity
1Shoulder Press (Machine)16–8 reps@9
16–8 reps@9.5
16–8 reps@10
2Preacher Curl (Barbell)16–8 reps@8.5
16–8 reps@9
16–8 reps@9.5
3Skull Crusher (Dumbbell)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
4Hammer Curl (Dumbbell)16–10 reps@8.5
16–10 reps@9.5
16–10 reps@10
5Tricep Kickback16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
6Lateral Raise (Dumbbell)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
7Supinated Side Pressure Curls16–10 reps@9
16–10 reps@9.5
16–10 reps@10
#ExerciseSetsRepsIntensity
1Converging Chest Press (Machine)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
16–10 reps@10
2T-Bar Row16–10 reps@9
16–10 reps@9.5
16–10 reps@10
3Leg Press14–6 reps@8
14–6 reps@9
14–6 reps@10
4Dip (Weighted)16–10 reps@9
16–10 reps@9.5
16–10 reps@10
5Lat Pulldown16–10 reps@9
16–10 reps@9.5
16–10 reps@10
6Chest Fly (Machine)16–10 reps@9
16–10 reps@9.5
16–10 reps@10
7Face Pull16–8 reps@8.5
16–8 reps@9
16–8 reps@9.5
8Hip Adductor (Machine)16–10 reps@8.5
16–10 reps@9
16–10 reps@9.5
9Rear Delt Fly (Machine)16–8 reps@9
16–8 reps@9.5
16–8 reps@10
10Abs Crunch (Weighted)18–12 reps@8.5
18–12 reps@9
18–12 reps@9.5

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, Workout Plan BC She Said No 😭🥀 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.

Workout Plan BC She Said No 😭🥀 is structured around 5 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.

Workout Plan BC She Said No 😭🥀 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

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