Beginner–IntermediateFree

BaddieBody

Grow round, lifted glutes 2. Sculpt shoulders + arms (cap + separation) 3. Create V-taper back & snatched waist 4. Lose fat aggressively but sustainably

Katalina F.· Jan 2026

2athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Beginner

Goal

Women's, Bodyweight Fitness, Athletics

Equipment

Full Gym

Session length

120 min

PHASE 1 — FOUNDATION & REACTIVATION (WEEKS 1–4) “Wake the athlete back up.” Primary Goals • Rebuild movement patterns • Restore mind–muscle connection (especially glutes) • Reintroduce cardio without burnout • Establish nutrition consistency Training Focus • Leave 1–2 reps in reserve (RIR) on most lifts • Prioritize perfect form + tempo • Cardio stays controlled Cardio • Post-lift incline walking: 10–15 min • Conditioning Day = main fat burn • Steps: 8–10k/day Sauna Use 2–3x/week • AFTER lifting or conditioning • 10–15 min • Finish with cool shower (not ice yet) Sauna here supports recovery + water weight drop without stressing CNS. Expected Changes • Waist tightens • Glutes feel sore in a good way • Scale drops 3–6 lb (mostly water + fat) • Cardio stops feeling miserable ⸻ PHASE 2 — INTENSIFICATION & SHAPING (WEEKS 5–8) “This is where your body visibly changes.” Primary Goals • Progressive overload • Muscle density + separation • Accelerated fat loss • Improved conditioning output Training Focus • Push top sets to 0–1 RIR • Add load OR reps weekly • Shorter rest on accessories (45–60 sec) Cardio • Post-lift: 15–20 min • Intervals 2–3x/week • Steps: 10–12k/day Sauna Use 3–4x/week • AFTER heavy lower body or conditioning days • 15–20 min • Optional contrast (cool shower mid-session) Sauna here enhances fat loss, recovery, and muscle fullness. Expected Changes • Arms visibly pop • Back lines appear • Glutes lift and round • 6–10 lb total fat loss by end of Week 8 ⸻ PHASE 3 — PEAK & POLISH (WEEKS 9–12) “Athletic, lean, sculpted.” Primary Goals • Maximize definition • Maintain muscle fullness • Avoid overreaching • Tighten waist & skin appearance Training Focus • Volume slightly reduced • Intensity maintained • Pump-focused finishers emphasized Cardio • Intervals stay sharp but controlled • No excessive HIIT • Steps: 12k/day Sauna Use 4–5x/week • AFTER training • 20–25 min • Hydration + electrolytes mandatory Sauna in this phase enhances vascularity, recovery, and physique polish. Expected Changes • Final 5–7 lb fat loss • Visible shoulder caps • Snatched waist • Athletic + feminine look locked in

Who it's for

Beginners new to structured strength training

Athletes focused on women's and bodyweight fitness and athletics

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

15.4%

Hamstrings

12.3%

Quadriceps

10.5%

Abs

9.6%

Upper Back

6.7%

Middle Delts

5.2%

Other

Lats

Front Delts

Triceps

4.7%

Biceps

4.6%

Rear Delts

4.1%

Cardio

3.7%

Lower Back

2.5%

Abductors

1.9%

Forearms

1.5%

Adductors

1.3%

Stretching

0.6%

Chest

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Box Jump	1	10 reps
1B	Kettlebell Swing	1	20 reps
1C	Burpee	1	12 reps
1D	Med Ball Slam	1	15 reps
Superset
2A	Walk	1	3 min
2B	Sprint	1	1 min
2C	Walk	1	3 min
2D	Sprint	1	1 min
2E	Walk	1	3 min
2F	Sprint	1	1 min
2G	Walk	1	3 min
2H	Sprint	1	1 min
2I	Walk	1	3 min
2J	Sprint	1	1 min
2K	Walk	1	3 min
2L	Sprint	1	1 min
Superset
3A	Dynamic Side Plank	6	20 reps
3B	Hanging Leg Raise	4	12 reps
3C	Cable Crunch	4	15 reps
3D	Russian Twist	3	30 reps
3E	VO2 Max Intervals	3	20 sec

#	Exercise	Sets	Reps
1	Walk	1	5 min
Superset
2A	Side Leg Swings	1	20 reps
2B	Hip Openers	1	20 reps
2C	World's Greatest Stretch	1	6 reps
Superset
3A	Glute Bridge (Band)	1	20 reps
3B	Lateral Banded Walk	2	20 reps
3C	Single Leg Romanian Deadlift	2	12 reps
4	Hip Thrust (Machine)	5	8 reps
5	Romanian Deadlift (Barbell)	4	10 reps
6	Bulgarian Split Squat (Dumbbell)	8	8 reps
7	Seated Hamstring Curl	4	12 reps
Superset
8A	Glute Kickback (Cable)	3	15 reps
8B	Marching Glute Bridge	3	30 reps
8C	Hip Abduction (Band)	2	40 reps
9	Stair Climber	1	15 min
10	Cardio (Zone 2)	1	20 min

#	Exercise	Sets	Reps
Superset
1A	1km Row	1	5 min
1B	Band Pull Apart	1	30 reps
1C	Scapular Pull-Up	1	10 reps
2	Pull-Up (Band)	1	AMRAP
Superset
3A	Wide Grip Lat Pulldown	2	10 reps
3B	Lat Pulldown (Neutral Grip)	2	10 reps
4	Dumbbell Row	8	10 reps
5	Straight Arm Pulldown	3	12 reps
Superset
6A	Bicep Curl (EZ Bar)	4	12 reps
6B	Tricep Rope Push Down (Cable)	4	15 reps
Superset
7A	Hammer Curl (Dumbbell)	3	12 reps
7B	Overhead Tricep Extension (Cable)	3	12 reps
Superset
8A	Face Pull	3	15 reps
8B	Reverse Pec Deck	3	15 reps
9	Battle Ropes	3	30 sec
10	Stair Climber	1	20 min
11	Cardio (Zone 2)	1	15 min

#	Exercise	Sets	Reps
Superset
1A	Squat (Barbell)	5	6 reps
1B	Walking Lunge	4	20 reps
1C	Leg Press	4	12 reps
1D	Step-Up (Weighted)	6	12 reps
1E	Hip Thrust (Machine)	3	15 reps
Superset
2A	Glute Kickback (Cable)	4	20 reps
2B	Hip Bridge March	1	40 reps
3	Cycling	1	12 min
4	Cardio (Zone 2)	1	20 min

#	Exercise	Sets	Reps
Superset
1A	Seated Shoulder Press (Dumbbell)	4	10 reps
1B	Lateral Raise (Dumbbell)	1	10 reps
		1	12 reps
		1	20 reps
1C	Rear Delt Fly (Machine)	4	15 reps
Superset
2A	Narrow Push Up	1	12 reps
2B	Skull Crusher (Barbell)	1	12 reps
2C	Preacher Curl (EZ Bar)	1	12 reps
2D	Bicep Curl (Cable)	1	15 reps
Superset
3A	Cycling	6	30 sec
3B	Battle Ropes	6	30 sec
4	Cardio (Zone 2)	1	15 min

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, BaddieBody 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 120 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.

BaddieBody 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.

BaddieBody 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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