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Girl Gym Body

by Mayka Bergeron Kramer
3 athletes joined

Program Description

It's for people who want to have the body of their dreams.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 03, 2025 04:16
  • Last Edited
    Jun 18, 2025 10:23

Summary

Transform your physique with the **Girl Gym Body** program, a focused 4-week journey designed for women looking to build strength and confidence. This program features three training sessions per week, incorporating a mix of dumbbell and machine exercises that target all major muscle groups. With movements like the Goblet Squat and Incline Bench Press, you'll sculpt your legs, arms, and core while enjoying the flexibility of a garage gym setup. Get ready to embrace your strength and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
9 reps
-
4
Leg Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Concentration Curl
3
9 reps
-
3
Goblet Squat
3
10 reps
-
4
Bench Press (Dumbbell)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
9 reps
-
2
Shrug (Dumbbell)
3
10 reps
-
3
Seated Dumbbell Curl
3
8 reps
-
4
Leg Press
3
10 reps
-
5
Side Bend (Dumbbell)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Leg Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Wrist Curls
3
10 reps
-
3
Side Bend (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Concentration Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
-
2
Standing Calf Raise
3
8 reps
-
3
Front Raise
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Goblet Squat
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Goblet Squat
3 Sets
9 Reps
-
2
Shrug (Dumbbell)
3 Sets
10 Reps
-
3
Seated Dumbbell Curl
3 Sets
8 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Side Bend (Dumbbell)
3 Sets
9 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
9 Reps
-
Day 1
1
Dumbbell Row
3 Sets
10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
9 Reps
-
4
Leg Press
3 Sets
10 Reps
-