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Workout for Women- 3 x week

by Fatima D.

Program Description

A beginner or intermediate workout focusing on moderate weight and higher reps for women lifters that just want to build strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 17, 2025 10:35
  • Last Edited
    Jun 19, 2025 09:43

Summary

Unlock your strength with this focused 4-week workout program designed specifically for women. Committing just three days a week, you'll engage in a balanced routine that targets your chest, back, arms, and shoulders, ensuring comprehensive muscle development. Each session combines effective exercises like the Bench Press and Seated Row, utilizing essential equipment found in a garage gym. Get ready to build strength, enhance your physique, and feel empowered every step of the way!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Seated Row (Machine)
3 Sets
10 Reps
@6.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Decline Crunch
3 Sets
10 Reps
@6
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
2
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@6.5
3
Concentration Curl
3 Sets
10 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@6.5
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
7
Wrist Curls
3 Sets
10 Reps
@6.5
8
Decline Crunch
3 Sets
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Good Morning
3 Sets
10 Reps
@6.5
3
Seated Calf Raise
3 Sets
10 Reps
@6.5
4
Deadlift (Barbell)
3 Sets
10 Reps
@6.5
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
6
Standing Calf Raise
3 Sets
10 Reps
@6.5
7
Decline Crunch
3 Sets
10 Reps
@6