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girl program (2)

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2 athletes joined

Program Description

get fit

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 20, 2025 01:14
  • Last Edited
    Aug 25, 2025 11:05

Summary

Elevate your fitness journey with the 6-week Girl Program, designed for those ready to sculpt and strengthen their bodies. Committing to four days a week, you'll engage in a balanced mix of cardio and strength training, targeting both upper and lower body. From dynamic lunges to powerful rowing sessions, each workout is crafted to enhance endurance and build muscle. Perfect for all fitness levels, this program will keep you motivated and on track to achieve your goals. Get ready to feel empowered and transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.3%
Hamstrings
10.3%
Other
8.8%
Abs
8.5%
Lower Back
7.3%
Adductors
6.5%
Quadriceps
5.5%
Abductors
5%
Calves
5%
Lats
3.8%
Upper Back
3.8%
Middle Delts
3.8%
Triceps
3.3%
Rear Delts
3.3%
Front Delts
3%
Biceps
2.8%
Chest
1.3%
Forearms
0.3%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Walk
1 Set
5-10 mins
-
2
Run
1 Set
1-5 mins
-
3
Lunge (Dumbbell)
2 Sets
10+ Reps
-
4
Hip Adductor (Machine)
3 Sets
12+ Reps
-
5
Hip Abductor (Machine)
3 Sets
12+ Reps
-
6
Glute Bridge (Barbell)
1 Set
1 Set
2 Sets
5+ Reps
10+ Reps
12+ Reps
-
-
-
7
Seated Calf Raise
2 Sets
AMRAP
-
Day 2
1
2km Row
1 Set
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Reverse Pec Deck
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Bicep Curl (Cable)
1 Set
15-20 Reps
-
Day 3
1
Walk
1 Set
12 mins
-
2
Run
1 Set
7 mins
-
3
Sit Up
3 Sets
10-12 Reps
-
4
Plank
1 Set
1 mins
-
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 4
1
Walk
1 Set
5-10 mins
-
2
Run
1 Set
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5
Glute Bridge (Barbell)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
1 Set
AMRAP
-
7
Hip Adductor (Machine)
1 Set
AMRAP
-
8
Seated Calf Raise
2 Sets
10-15 Reps
-