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BoostcampPNG

Strong Girl

by Rashel J.

Program Description

Training program designed to help you gain strength, scuplt your body and release stress. Focus for girls

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2026 01:50
  • Last Edited
    Jan 05, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.1%
Hamstrings
15.2%
Quadriceps
13.3%
Upper Back
7.6%
Triceps
7.1%
Front Delts
6.2%
Lats
5.7%
Chest
5.2%
Lower Back
4.7%
Abs
4.7%
Biceps
2.8%
Adductors
2.8%
Middle Delts
2.8%
Rear Delts
1.9%
Calves
1.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
KAS Glute Bridge
4
8 reps
RPE 8
1B
Hip Thrust (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
4
Glute Kickback
4
12 reps
RPE 8
5
Lying Leg Curl
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
10-15 reps
RPE 10
2
Inverted Row
4
8 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5
Superman
4
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 8
1B
Squat (Bodyweight)
4
12 reps
RPE 8
2
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 8
5
Push Up
3
AMRAP
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
KAS Glute Bridge
4 Sets
8 Reps
@8
1B
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
2
Split Squat (Dumbbell)
4 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8
4
Glute Kickback
4 Sets
12 Reps
@8
5
Lying Leg Curl
4 Sets
8 Reps
@8
Day 2
1
Pull-Up (Band)
4 Sets
10-15 Reps
@10
2
Inverted Row
4 Sets
8 Reps
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
5
Superman
4 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@8
Day 3
1A
Squat (Barbell)
4 Sets
10 Reps
@8
1B
Squat (Bodyweight)
4 Sets
12 Reps
@8
2
Reverse Lunge (Dumbbell)
4 Sets
10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Leg Extension
4 Sets
10 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Fly (Dumbbell)
4 Sets
10 Reps
@8
4
Overhead Tricep Extension (Dumbbell)
4 Sets
10 Reps
@8
5
Push Up
3 Sets
AMRAP
@8