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Get you're girl in the gym

by h3n0ck
142 athletes joined

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
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 25, 2024 07:05
  • Last Edited
    Apr 17, 2025 12:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2A
Bench Press (Dumbbell)
4
-
2B
Bicep Curl (Dumbbell)
4
-
3A
Decline Crunch
4
-
3B
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2A
Bench Press (Dumbbell)
4
-
2B
Bicep Curl (Dumbbell)
4
-
3A
Decline Crunch
4
-
3B
Standing Calf Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2A
Bench Press (Dumbbell)
4
-
2B
Bicep Curl (Dumbbell)
4
-
3A
Decline Crunch
4
-
3B
Standing Calf Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2A
Lat Pulldown
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Hip Thrust (Barbell)
4
-
3B
Tricep Pushdown (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2A
Lat Pulldown
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Hip Thrust (Barbell)
4
-
3B
Chest Fly (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2A
Lat Pulldown
4
-
2B
Lateral Raise (Dumbbell)
4
-
3A
Hip Thrust (Barbell)
4
-
3B
Tricep Pushdown (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
4
-
2A
Overhead Press (Dumbbell)
3
-
2B
Dumbbell Row
3
-
3A
Hyperextension
3
-
3B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Overhead Press (Dumbbell)
3
-
2B
Dumbbell Row
3
-
3A
Hyperextension
3
-
3B
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
4
-
2A
Overhead Press (Dumbbell)
3
-
2B
Dumbbell Row
3
-
3A
Hyperextension
3
-
3B
Standing Calf Raise
3
-
Week 1
1 / 3 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
-
2A
Lat Pulldown
4 Sets
-
2B
Lateral Raise (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
-
3B
Tricep Pushdown (Cable)
4 Sets
-
Day 3
1A
Lunge (Dumbbell)
4 Sets
-
2A
Overhead Press (Dumbbell)
3 Sets
-
2B
Dumbbell Row
3 Sets
-
3A
Hyperextension
3 Sets
-
3B
Standing Calf Raise
3 Sets
-
Day 1
1
Squat (Barbell)
4 Sets
-
2A
Bench Press (Dumbbell)
4 Sets
-
2B
Bicep Curl (Dumbbell)
4 Sets
-
3A
Decline Crunch
4 Sets
-
3B
Standing Calf Raise
4 Sets
-